#PreBlast – Speed Pyramid

#PreBlast – Speed Pyramid

If you show up at F3-Swift tomorrow, you’ll be cold for a few moments after stepping out of your car in the parking lot of the Vine Restaurant.  How cold or warm after that depends on your clothing choice (may want to consult http://www.runnersworld.com/what-to-wear) and level of effort.

The THANG:

• 0500 – Early bird warm-up – 2nd F running, no drills
• 0515 – 2nd F warm-up to the Bull Ring.  Drills
• 0525ish – Speed pyramid at 1 mile race pace (find yours at http://runsmartproject.com/calculator)
  • 4x200m with equal distance recovery (EDR).  Regroup.
  • 2x400m with EDR. Regroup.
  • 800m with EDR. Regroup.
  • Depending on time… 2x400m with EDR.
  • 4×200 with EDR.
• 0610 – Head to the Vine for COT.
• 0615 – COT
• 0630 – 3rdF Timekeeper – Starting book series on LEGACY: What the All Blacks Can Teach Us About the Business of Life.  Covering Chapters 1 & 2.  Madame Tussaud on Q and he will be posting questions on Slack channel.

SYITG,

Bratwurst