As I pondered the thought of the run for this week, I thought running two things just might be a treat. Speed can be fun if done very quick, and two things done quickly just might be the trick. But the day of the speed that we run for this week, is a day before more for many I think.
Because of the fact many people running in races on the 4th, I plan to let people do what fits their schedules. If you are racing you may want to keep it on the light side and do a few shorter intervals at pace or just a group run with some light pick-ups. I plan to do a 2 mile warm-up, stretching and bounding, and a 2 mile cool-down.
So this time this coach will tell you its true, that the speed that you do is all up to you.