Welcome to the first workout report of 20-freaking-21!
Coach Al needs pace group leaders on Saturday! Let him know if you can assist.
Tuesday – meet near O. Henry at 10th/Wayside and warm up on your own with an easy mile before the workout (which begins at 6:10 pm)…make sure you bring your own fluids and wear bright/lighted/reflective gear. Then run 8 – 12 400m repeats. Cool down with an easy mile. (Strava label = SPEED)
Thursday – meet near O. Henry at 10th/Wayside and warm up on your own with an easy mile before the workout (which begins at 6:10 pm)…make sure you bring your own fluids and wear bright/lighted/reflective gear. Then run 3 x 1600m hilly repeats in groups smaller than 10 by expected pace. Then cool down with an easy mile. (Strava label = TEMPO)
Saturday – there will be a long run departing from the ZERO MILE MARKER (676 W Riverside) at various times in small groups by pace (see Friday’s email for details). Marathoners crush this 20.21 miler and half-marathoners bang out this 8.00 miler. (Strava label = LONG)
Run every chance you get!
The Ship of Fools 