Interesting workout! I'll meet everyone at the 72nd Transverse with the 7:15 group. I'm taking it somewhat easy so my plan is to meet Tiffany at 7:30 or so at Engineer's Gate. We will do around 8:30 pace on the Bridle Path with some sprints on the hillier parts whenever possible. BP feels better for running than road does at this point for me! See you tomorrow.
0 · July 1
Recommended workout for July 2: 1 mile warmup, then...
Uphill sprints, which reinforce good running form and develop neuromuscular coordination:
1. 2 x 100m uphill
2. 2 x 100m uphill (skip these if new to uphill sprinting)
MOST RUNNERS (including marathoners and non-marathoners with a solid base): We will pick a five-mile loop with two long hills in it. Do these five miles at estimated or goal marathon pace, but on the long uphills, surge to 15K pace.
IF RELATIVELY NEW TO SPEEDWORK: 5 miles at just slower than estimated or goal marathon pace.
TRACK MEET SPECIALIST WORKOUT: 800m @ goal 1-mile race pace w/1:00 recovery. 2x400m@ 1-mile race pace w/30 seconds recovery.
Everyone should finish with 1 mile of easy jogging to cool down.
Marathon pace = your goal pace or estimated pace if you were well-trained.
All other paces = your estimated pace if you ran the race this weekend, unless goal pace is specifically noted.
1 · June 26