Running Around 8-20-07

Sorry for the late delivery. Short and sweet ...

Let's do some hills this week. If you want to be on the track, you can substitute 400s for hills. We'll go back to the regular 5:30 start time this week.

Now for the workouts ... 13 weeks until Autumnfest 8k:

Choose 1 of:
1a. 4-10 x hills @R intensity

1b. 4-12 x 400m @R pace with 400m jog recovery.

Plus:
2. Striders. 4-6x100m twice this week.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php