July 30th, 2018 By Brutus_MECA

It seems like YHC has been gone a long time (I have) and I am glad to be back (didn’t miss the humidity).  Been visiting old running friends and places lately in Michigan and it brought to mind my old speed workout.  It was immediately loved by all….but then again there was not much talking going on….everyone seemed happy ????  We all improved ourselves today.

In this workout there are two speeds A. Uncomfortable…faster than you think you can maintain for the distance, requiring a push, fighting the urge to slow down, not quite ready to spill merlot though.  Focus on form.  B. Comfortable Recovery…running but able to talk.

The Workout….

• 1/2 mile comfortable
• 1/4 mile uncomfortable fast
• 1/4 mile recovery comfortable
• 1/2 mile uncomfortable fast
• 1/2 mile recovery comfortable
• 1 mile uncomfortable fast
• 1/2 mile recovery comfortable
• 1/2 mile uncomfortable fast
• 1/4 mile recovery comfortable
• 1/4 mile uncomfortable fast
• 1/4 mile recovery comfortable or until time ends.

I predicted that we would all run our last 1/4 mile fast at a faster pace than our first 1/4 mile fast leg.  I think I did.  Great job everyone!

Announcements….

• Brixx 10k on Sept. 15.
• Laser meeting his peeps at his new job today.
• YHC Q for the cruise on Wednesday from Corvian

 

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