Black Sheep Workout at Liberty Park. I coached today's effort. With the weather warmer today, I thought it would be safe to try to work on core speed. Started with a 1.4 mile warm-up loop, followed by 5 x 100-110m strides. The workout itself included three loops around the park. The first one was broken into 8 segments of about 200-300m each that we ran at a hard pace; what I've called VO2 max pace here. Recovery was about 30-45 seconds of rest. Then we ran two loops of 4 segments each, at threshold pace, same recovery. These were hard. We all had problems holding the form in the last 30-40 meters of each interval. This was a hard workout today, but necessary to get the feel of fast turnover again. Two more loops for cooldown. | 