WW 5/14/14

[EO]

Alright, we're back at it! I know some folks did one of the PMP workouts yesterday before pickup, but we're going to do a workout today at Hampton Park.

6pm, be in shoes ready to run.

Bring running shoes, no cleats required.

We're going to bring back and old favorite that we haven't done in a while, the 3 mile interval run, "valley" configuration. Valley refers to the timing of the runs, starting long and getting shorter, then working back up to long runs. If you anticipate being super slow, or having to stop midway, bring your own watch so you can keep time!

The way this will work, we're going to warm up with a nice leisurely jog for 4 minutes. At 4 minutes, we will start a "work" segment. After the work segment comes a rest segment where you'll never stop running, just slow to a clip where you can recover your breath. Your heart rate should stay elevated.

Breakdown:

4 min warmup
120s on
120s off
90s on
90s off
60s on
60s off
30s on
60s off
60s on
90s off
90s on
120s off
120s on
120s off
90s on
etc...

until we finish 3 miles (3 laps around the park, or 3.25 laps around the running trail inside of the park)

Secret workout
Cooldown.

[Matt Ondek]

Ww today?

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[Eric Olivier]

I can't run it! I'm on the road from Orlando. I'll forward the weeks workout to you Matt.

[Matt Ondek]

Running dis ish at 6 in Hampton at the usual spot. Warming up before then cleats or running shoes acceptable

Matt Ondek

matt...@gmail.com

412-605-8645