Warm-o-rama: Long loop around Bailey Road Park and the middle school, wait for instructions on the track.
The Thang: 6 x 5:00 on, 2:30 off at 10K pace (ish)
Moleskine: YHC and Optimus (not in the pax list drop down, but present nonetheless) rolled into the parking lot about 10 minutes early to get in a quick warm up. A few dynamic stretches and a slow, short lap around the park and we were back at 5 to round up the rest of the hard chargers minus a couple of the usual suspects.
Over the last 3 weeks we have worked on vO2max/aerobic power through shorter, faster repeats (2:00 on, 1:30 off), lactate threshold through a sustained tempo run (24 minutes) and this week we focused on being able to run for longer periods of time at lactate threshold (or a higher percentage of HRmax). The key to each of these workouts – and to the workouts we will do over the coming weeks – is to run correct paces. Wednesdays aren't about running yourself into the ground. Know your goals, run the prescribed pace for your current ability, and continue to improve. Starting next week I will preblast pace suggestions for various race goals.
I leave you with this gem… "It's January bro." Despite warmer-than-usual temperatures and two pax running shirless in lane 3, Turnpike donned his usual January apparel: multiple layers, warm hat, a hoodie, and I think I even saw gloves. You keep doing you.