Friday May 29

[Loco Coyote]

I did a Michigan workout designed famed former University of Michigan coach Ron Warhurst
Michigan workout
2 mile warm up with dynamic stretches and drills

Here's the workout, with a 2 minute recovery between each repetition. The 1600, 1200, 800, and 400 m segments were on a high school track, the 0.91 tempo parts were on bike paths in a park that is adjacent to the track.

1600 m (6:15)
0.91 (6:06 = 6:39 pace)
1200 m (4:33)
0.91 (6:04 = 6:36 pace)
800 m (2:57)
0.91 (5:58 = 6:32 pace)
400 m (1:20)
2.9 mile cool down

11.2 miles the day

[Fast Eddie]

That's a hard ladder workout. My legs would be jelly at the end.  

Legs feeling a bit dead, so just a 8K. 

[kawasa]

Oh I like that workout Coyote, I want to give it a try. Good pacing!

I had a pretty big workout planned(2 up and down 6x1 mile w/ 200 jog) but we did not u get a baby sitter or nanny yet and hosted our first farm to table dinner(on our farm) and I had Daddy duties and only 40 minutes to work with.

So I audibled a 1 mile warmup, 3 miles at 6:02, 1 mile cool down. My legs are feeling like steel these days, I could have kept that pace for a long time. Super excited for my fall half marathon debut at the Harrisburg half marathon, I'm going to try to win it.