My two-footed friends might think they were faster, but I'd cover the course at least 3 times faster. I'd wear 3 pair of shoes to cover the 30 toes inside the 6 socks I'd wear on my feet. When 2 feet get tired I could rest them and yet be twice as fast as those two-footers, I bet! So, this week we are able to meet as a group for the first time this year. We are asked to still maintain the "6-foot" rule of social distancing (unless you have 6 feet like me). We are also sup

This week I thought I'd start with a "Dad" joke to get more people on board.....so apparently there was a lot of excitement with the Logo Store reopening....People were lining up for Blocks! This week I'd like to return to one of the more important components of any training program, HILLS! Hills promote explosiveness in your running helping you to be able to surge during a run or race. I'd like you to pick a hill that's not too long (around 80 meters). Run the hill 8-12

This week we will be doing 200m repeats. The goal here is to work on raw speed. We will be doing 12-16 200m (half a lap on the track, about 1/8 or .125 of a mile) For this workout we want to build up to top speed. This is accomplished by increasing leg turnover, running more on forefoot, and moving arms faster. Recovery can be equal distance slog (slow jog) or a pause of about 2 times as long as your interval took. Try to avoid the heat and don't run past exhaustion.

So this week to keep in line with the club's 2run7 gear, we will do a workout with 7 repetitions of 2 minutes fast wtih 1 minute recovery. With the fast and recovery time the total workout portion of the run will only last 21 minutes. Do your dynamic and static streching and some light running before you start the wokout. As you run the intervals set time goals. Sometimes trying to get faster each one, or speeding up during each interval helps you to develop tools you can