Wednesday Night Hawks
Wednesday Night's weather will be very cold at 32 and lots of winds to almost 20 MPH, so real feel at 20 degrees. Dress Accordingly, and still hydrate! W&L is iced over, as are all local outdoor tracks. Instead, we are suggesting a street workout, but make sure it is clear of traffic and keep your eyes peeled for slippery conditions.
February 3, 2021 – ON THE STREETS ON YOUR OWN: 6 to 8 x 4 minutes "on" in 10k Pace, with three-minute jogs between and at least a mile warm up and warm down
Fastest Runners: 5:45 to 6:30 Pace
Fast Runners: 6:30 to 7:15 Pace
Intermediate Runners: 7:15 to 8:00 Pace
MTP Trainees/Others: 8:00 to 10:00 Pace
When you are doing four minutes on/three off, the key is to really start quickly onto the four minutes on portion of the run so you shift your form into a 10k form where you are lifting your knees more, getting up on your toes, and using your arms to assist. Be careful out there and good luck – SPRING IS COMING! ;-)
Coach Big Guy