1000m repeats…ready set go!

The lovely Julie is leading the workout tomorrow:

Crawlers,

The fun news: our happy hour is this Thursday at Homestead starting around 6:15pm!

The workout tomorrow: 5-7 repeats of 1,000m.
The goal for this workout will be to slow down the pace (no faster than your 10 mile race pace) but to keep the rests short (45-60s).  The rests will be standing rests (we will not be running back to our usual starting spot), so I would advise bringing two water bottles — one to leave at the “start” and one at the 200m mark on the track.
I’ll count off 50-55s from when I finish, and hopefully that will capture everyone in the 45-60s rest range, but depending on how the first few go, we can always adjust and split up into two pace groups.
Crawlers in action: a “hearty” congratulations to Liz who ran the Heartwood Ten Miler in 78:37 in some brutal (hot and hilly) conditions. Good job, Liz!
Finally, and per usual, the workout is at Cardozo track at 6:30 am. If for some reason the track is closed, we will head over the Banneker Track.
See you there!
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Let’s get crawlin with ladders!

Hey there everyone,

Join us for another Wednesday workout at Cardozo track at 6:30am bright and early tomorrow morning! Since they fixed the hole in the fence, if the gate is closed we will move to Banneker a few blocks away a little after half past the hour.
 
Let’s do my (Caroline’s) favorite workout, a ladder!
 

1200m-800m-400m-400m-800m-1200m with short 200m rests between each, trying to do the 1200 at 5k pace and the other repeats a bit faster.

I have a 10 minute strength/stretch routine that I think we might be able to fit in….

 
ALL ARE WELCOME! Hope to see ya there.