7 today for 5.5 miles of speed work. A sprinter-type workout with a half mile thrown in the middle to keep us honest. Humidity gave us that extra sweat we’ve been looking for (I still remember winter workouts). Hit the clutch, hit the gears, hit the gas, we gone:
1 mile warm-up
400 hard with 400 recovery
2x 200 hard with 200 recovery
4x 100 hard on straights, recover run on corners
800 hard with 400 recovery run
400 hard with 400 recovery(or pit stop to bushes if necessary)
2x 200 hard with 200 recovery
4x 100 hard on straights, recover run on corners
End with 400 hard
Stretches. COT/Announcements (Komen 5K coming up)/Prayer requests.
Layover took us out.
