First off, Kate McCormick won’t be able to join us for this workout to wrangle the kids, so parents, please leave your younger children home this week.
Second, our next track meet is coming up on February 19th, so sign up soon if you want to see how much of a difference your training so far has made.
Because of the track meet, our workout will be a little easier this week. We’ll again be doing a descending ladder, this time of 1000m (I pace), 800m (I pace), 600m (I pace), 400m (R pace), and 200m (R pace). Keep the last two at your real R pace—I’ve seen a few people overdo it on their final fast reps and suffer the consequences. Save the energy for the last few laps of the mile on Sunday. Recovery is 200m after each rep.
See you Tuesday!
- Administration: You must be an FLRC member and sign a waiver once for 2023
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: At least 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator