Speed Day

OK so here is your first real workout from online so do the best you can with it.  I'm putting up two different workout one for 800's at Pinski Park and one for a speed workout on the road so that should cover both of you for a convenient workout.  It is nice and cool out this morning so I would try to get out right away before it gets hot.  

So the rest of the crew is going to run at Pinski Park today doing some 800's. They will probably do 4 to 6 of them. So M.H. since this is right in your backyard you could do this workout.  Hopefully I'm able to put the map of the 800's below this so you get a general idea of where the start and finish.  Additionally you can run them backward from the finish as marked on the map to the start to change it up a little bit.  Warm up down to the far end of Chief Joe and back .  Then for the workout try to do at least 4 x's 800, more if you can up to 6.  Keep track of your time so you know if you are going fast enough.  You should be able to do them between 3:30 and 4 minutes.  Obviously the faster the better.  Give yourself about 5 minutes of rest in between each one.  Them back down abound Chief Joe for your cool down when you are done.

M.S. for you get in about half a mile of warm up and then we want to throw in some surges where you pick up the pace to nearly a sprint.  So you can do these surges a couple of different ways. You can go foe time for 5, 10, or 15 seconds hard.  I don't think I would go longer than 15 seconds though, and then your rest is twice the time of your surge.  So if you went hard for 10 seconds rest for at least 20 seconds.  Another way is to do them by distance so go hard for a block and then easy for two, or use a land mark like light poles.  Go hard from one light pole to the next and then easy for two.  You probably want to try and get in about 2 miles of the surges and rests total distance and then cool down for about a mile.  Make sure to watch out for crazy car drivers and creepy guys in white vans. 

make sure you both stretch a little when you get done and drink plenty of fluids the rest of the day.  Have a good one and I'll try to not fall asleep on the couch tonight and get your workout posted for Wednesday up on the web site tonight.

Take care, Sting