Guess what? Your coach is MIA again! I thought I was clever planning to return from San Francisco in plenty of time to coach Thursday night. But what Ididn't consider was that I had front row seats to Jackson Browne the same night! My aplogies to all of you for missing two classes in a row.
That being said, you are in very capable hands with Coach Mike. He will take you out on your Thursday night run and you'll have a great workout. Like Tuesday, this will be a 40 minute run starting with a 14 minute easy paced warm up at the 6:1 interval, followed by 20 minutes of running with some surges added in. Last week you all did fantastic with three surges, so this week we will do four. Four 60 second surges every three minutes. The final 6 minutes of the run will be a cool down. Remember to bring your water/sports drink and have a great run with Coach Mike!
Also, remember that there is NO SATURDAY LONG RUN THIS WEEK BECAUSE THE KNOTT'S COASTER RUN IS ON SUNDAY, MARCH 1ST. That event will be under a separate Meetup so be sure to RSVP to it. I will not be running the goal race as I am racing the day before, but I will definitely be there and I look forward to cheering each and every one of you on!