Last reminder ... Bobby Glenn asked me to tell everyone about the Bobcat Blast 5k that is taking place on Aug 25. It starts at Central HS and runs through the surround neighborhoods of Fountain City. An application is available on the KTC site.
We will keep going with the (optional) mini training block to focus on the Hal Canfield Memorial Mile on Labor Day. This week will be tough. 800s at a variety of paces. First will be the same as last week. Half way between I and R paces. For example, if your R-pace is 100 seconds per lap, and your I-pace the 800s around 104-105 seconds. Second one at R pace. Third one split ... first lap at I pace second lap at R pace. 400-600m jog in between. Whatever works better for you. Finish the workout with 1-3x 1600m @T Pace w/60 sec rest in betweeen.
30 miles or less add 1x 1600m @T
40 miles add 2x 1600m @T
50 miles add 3x 1600m @T
If you're not interested in the mile, let's keep it simple and do 400m repeats @R pace with 400m jog recovery. |
Keith Gemeinhart: 
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