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 4-6 800s w/ 30-45 seconds of active rest between each one. 800s were supposed to be at your threshold pace which is a few seconds slower per lap than your 10k race pace (You can get more specific in the attached document)
Cool down for 10-ish minutes w/ static stretching when it was all done.
Final numbers on the morning put us at ~5.5 – 6 miles.
NMM:
Great group this morning, thanks for coming out for my inaugural Q at Hi-Fidelity. Mr. Hand and Enron were moving this morning. The tempo work is not what I would call “fun”, but I believe my old high school coach when he said it would be the best bang for your buck.
Announcements:
Mr. Hand can collect money for the Haven House event on 12/15 if you find him at a workout.
Chik-fil-a on Tuesdays at 6:45 am for a small book club; follow up with My Boy Blue for additional info
Yasso 800s next week.
Thanks y’all, I enjoyed it this morning.
