AM 7.5 miles at Liberty Park trying to push myself out of the sluggish mode and when ever I back off. At the start of this work out I decided to go faster in the warmup. I have noticed the EHS kids jog way too slow in the warm up and cool down. I was only able to pull one with me at the quicker pace. After, I told them to start their warmup with a little more effort, we will see how it goes. They had a time trail today, After 1.5 warm up and 5X75 strides we timed 1.5 miles on the sidewalk. I saw good effort on most of their part, but times were slow. My fastest boy ran 8:53. I'm not having them do speedwork, I need them to get a base first. I do however mix in short strides or fartlek to change the pace and not get them bored. They finished with a 1.5 mile cool down.
PM 10 miles in Sugar House park. The old man wanted a fartlek workout tonight and assigned us 10X 2 mins. Did a lap for a warm up and started. A little windy tonight but hot 95 degrees at the start . After the tenth 2 minute I finished up with a cool down to complete the ten miles for the night. Early 20 miler in the morning. |