For speed this week we will work on preparing for upcoming 2 mile races that some plan to run (Women’s Distance Festival and Parade Run). This distance requires speed and pacing So, the workout is 8 continuous laps alternating between race pace and tempo pace. I suggest getting a longer warmup and cool down in. We will meet again on Wednesday at the SHG track at 6pm. Hope to see you all there!

Time for more speeding! This week at speed we will be doing (4) 800s. The goal of this workout is quality not quantity. Between each interval allow plenty of time for recovery to get your heart rate down. Meet at 6pm at SHGs track for warmup and group stretching.

This Wednesday we are back at the SHG track at 6pm. The plan is for 12x200m repeats. We will break it into 3 sets of 4 intervals. Recovery will be 1 minute between each 200 and 5 minutes between sets. The weather looks better for Wednesday so it should be a fun evening. Run with a group of similarly paced runners. Enjoy! Recently in my spare time I’ve been building a car out of spare washing machine parts. Looking forward to taking it out for a spin.

Another speedy week between speed workouts. This week we will step up to a ladder which is one of our former workouts and should help us extend our climb to better speed. Right! So we will meet at the SHG track 6pm Wednesday and after stretching and warmup but way before popsicles we will run 200/400/600/800/600/400/200 with half the distance slog/walk recovery. Adjust as needed to fit within your comfort level. It could be warm so don’t overdo. Have fun, bring a frie

It is time for some work on the “Oval Office”! I conferred with President Carrie McCrary Ward recently and she agreed with the need for speed. Speedwork isn’t about racing or for only the fast runners rather it should be a part of every running program. This week we move to the SHG track @ 1615 W Washington. We will meet at 6pm. The workout will consist of 400m repeats. Quantity and speed of 400s is yet to be determined. Look forward to seeing you all 😃 ....by the way