400s at Hi-Fi

The title says it all. 7 pax including 1 FNG made it out to Martin Middle for a workout high in the first F and probably lacking in the 2nd F. Warm up 15 minutes Stretches of varying sorts Strides (100m accelerations) around the track 400m repeats w/ 200m rest. Run these at I pace…

Tempo 800s

5 men were greeted by clear skies. We seized the day and did some tempo work. Here is a summary of the theory behind the workout: http://www.k-b-c.com/daniels.htm We warmed up for 15 minutes followed by some dynamic stretching (Active stretching kicking legs out for hamstring stretches, grabbing quads while moving, etc.) and strides. Guys did…