Preblast: Devils Turn Greenway Week

Preblast: Devils Turn Greenway Week

Come to Devil’s Turn this week to get a little Threshold Pace in your life.  Like last week there will be a 4:45 am option and a 5:15 am start time.  All options will end at 6:15.

We will start in the greenway parking lot at the corner of Rea Rd. and Bevington Place.  Prior to showing up, find your “Easy,” “Marathon,” and “Threshold” training paces at http://runsmartproject.com/calculator

Option 1 (5:15 launch with Bratwurst): Start at an easy / warmup pace for a mile, run 1 mile at “marathon” or “threshold” pace, rest jog for 2 min, repeat this one more time watching for 5:45 where you should turn around to come back, repeat the intervals 2 more times, then cool down pace into COT.

Option 2 (4:45 launch with YHC): Start at easy / warmup pace for 1.25 miles, 1 x 20 min at threshold pace (10 min out/back to 0.5 mile marker), 3 min rest periods, run 20 min at threshold pace, rest 3 min, run 10 min at threshold pace, rest 3 min, 2 mile Easy

Option 3 (5:15 launch with Bratwurst): Begin with Option 1 and join Option 2 after the first 20 min threshold pace at mile marker 0.5.  Continue with the rest of Option 2.

Complicated enough?  An alternative is to show up and run for 60 minutes on the greenway with a great group of guys.  Anyone can get into that.

Bring your headlamps since the greenway is very dark and the sun doesn’t come up anymore.