After 4 years at the helm, Kumquat has made the decision to let the newby takeover as master Q of Halflife. Maybe he was feeling generous or perhaps YHC caught him O2 deprived after an especially taxing hill interval. Whatever the reason, it seems you are stuck with me for a while.
For the first week, let’s do some hill work with varying distance of 200m, 200m, 400m with equal recovery down the hill regrouping before the next interval up the hill. (we will find a hill)
If you are up for a challenge (and didn’t push it too hard on Tuesday), go to http://runsmartproject.com/calculator , input a recent race result, and calculate your repetition “R” pace. Our goal will be to run each of the intervals consistently at this “R” pace. Take note of the goal times for the 200m and 400m in the calculator for easy reference during the workout.
The main event starts at 5:30 am in the parking lot of Bailey Road Park. Come early at 5:15 am for an optional warmup jog, dynamic stretching session (http://runcoach.com/index.php?option=com_k2&view=itemlist&task=category&id=8:training-videos&Itemid=105) .
If you did your speedwork on Tuesday, feel free to come out anyway and take the speed down a notch. We will all be on one hill so there should be some 2nd F to be had.
Thanks for the opportunity to lead. See you in the AM.