YEAH BOI! Its time for tempo. We are back in Washington Park again this Wednesday at 6pm. This week we are going to do some tempo running. Similar to intervals, tempo is more of a sustained hard pace that simulates and prepares you for racing. We will start as usual with static and dynamic stretching. Then we will do a 5 minute warmup run followed by 30 minutes of tempo. I suggest running at around 80% of race pace. During this it would also be good to throw in surges

Now that we've conquered the hills of Abe's Amble, let's continue to climb our way to success for fall racing. With cooler temps and lower humidity, fall is a great time to race. There are many great races, like Shoreline in Decatur, Octoberfest in Havana, and others. To be strong on those courses you will benefit greatly from hills. We will meet at Washington Park (not the SHG track!) at 6 p.m. After warming up and stretching we will amble our way around the park running

With school starting for SHG soon, this will be our final "Track" speed workout for 2019. Next week we will return to meeting at Washington Park. With many running the Abe's Amble event scheduled for next Sunday, I thought it would be a good idea to do some pace miles. I was thinking 2-3 total depending on what works for you. I think it would be best to start with a pace quarter mile to get you on the right pace. We will warm up as usual with static and dynamic stretchin