September 11th, 2015 By Sid Vicious

2 strong faithful men gathered for a little tempo running.  I wasn’t sure anyone would show up since most of the runners are tackling the BRR.  @Starsky glad you made it out.  The Tempo workout went a little like this.

Warm up

(10-15 minutes)

Mosey from parking lot to track

4 X 400’s – Easy pace (1 Mile)

The Thang

10 laps run continuously

• 6 X 400 run gradually increase speed per 400 (~3:00 to 2:30 by lap 6 or faster )
• 1 X 400 run at near race 5K pace (about 2/3 into workout increase speed to near race speed for only a couple of minutes)
• 3X 400 run gradually decrease speed per 400 (2 1/2 Miles)

 

 

 

Cool Down

(10 minutes)

2 X 400 – Easy pace (1/2 Mile)

Mosey back to Parking Lot

COT

Moleskin

• @Starsky welcome out for your first acceleration and I hope it was a good one.  Thanks for the opportunity to lead!  Come back out anytime.
• We dedicate the 4 miles we ran around the track to those who lost their lives in 9/11.  #NeverForget.
• 6am Bull Run and 7am Rail Yard tomorrow morning.

Acceleration, Harrisburg

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