Well we climbed the mountain and came back down. The Deadwood-Mickelson Trail Marathon was fun but it's time to get back to speed training.
This week we will be running 800 meter repeats. We will start with our usual warm-up routine and introductions. Then you can group up with people of similar pace for the repeats. The goal is 4-5 repeats at strong but consistent pace. Between each 800 we will do a walk/jog recovery of 200 meters.
Following the 800 repeats we will again move to the football field. This time we will run 8x100 meter pickups. At each goalpost you will do a 1-minute core exercise lead by a member of your group. Ideas for core include push-ups, planks, sit-ups, crunches, bicycle, bridges, etc. Finish with a cool down run.
I wanted to thank our substitute leaders Tommy Dale and Paul Turner. I'm glad you didn't chase them away and word on the street is that they did a great job! Thanks guys!