Tomorrow we’ll meet at the usual time (6:30AM), usual place (Cardozo track) for a mixed-speed ladder workout. Remember, there’s a break in the fence to slip in on 13th street if the gate is closed!
1200, 800, 400, 800, 1600
The goal is to do each distance at 5k pace but push the last 100 meters of every 400 meters to sub 5k pace. The 400 will be as fast as you can go.
*New: For those who need to leave early or just want more mileage, come by at 6:15 to get in a 1600 at 6k pace.
I also want to congratulate Alex Tilsley
for crushing the Mount Washington Road Race
last week, a 7.6 mile race that maintains an average grade of 12% the whole way up!!!, as well as Sam Gulland
and Caroline Mosley
(FIRST place woman!!) who sped through the Run for Clean Energy 5k on Sunday
Time for another Wednesday workout! Meet at 6:30am at Cardozo track (note: if the gate is closed, the fence is busted on 13th street, about 20 feet north of the intersection of Florida and 13th).
Let’s do some strength and speed! It’ll be 3 x 1 mile, with the first 3 laps at 5k speed, then kicking it for the last lap. We will then have 1 minute to get water, then launch into some strength!
Here’s what what the strength circuit will look like:
10 squat jumps
10 push ups
10 V-ups (crunches)
10 jumping lunges
45 second plank
We will aim to do at least 2 rounds of the strength- a 3rd just depending on time!
Be sure to bring water, it’ll be a hot one!
Let’s kick off the summer right!
Join the Cardozo Crawlers for a happy hour June 14 at Wonderland Ballroom 6:30pm!
All our welcome! Come on out to see some beautiful (perhaps slightly tanned, sweaty) faces, new and old. Bring friends, significant others, kids and pets! We will likely be sitting outside on the patio, so feel free to come by at your leisure.
If you have any questions, please reach out to me (Caroline) at firstname.lastname@example.org
Hope to see you there and crawl on!
Here we go! Zach is taking the lead (for the first time!) for our Wednesday Workout at Cardozo Track (entrance at 13th and Florida) at 6:30am!
Now the workout in Zach’s words:
“1×1000: the usual pace, I can’t remember how we usually quantify this but you get the drift. This is mostly a nice warmup with a 400 rest.
2×800 with a twist!: run the straights around the 1000 pace or a little bit slower, then push the curves. Not a sprint but definitely faster than normal 800s. 400 meter rest.
6×200: Hard stride, get that turnover going like an internship program at Amazon. 200 meter rest.
If we have any time left, which I doubt, we can do some 30 second interval stairs for those juicy fast twitch muscles that are often so neglected.”
All our welcome! Let’s get out and enjoy this summer weather.