Track tonight –
600s x 4 @ 80%
400s x 2 @ 90%
200 x 1 – all out 100%
Rest as needed between intervals
To do on your own if you are training for Silverstrand or Santa Barbara half or Carlsbad Full
Long Intervals – 6 minutes on, 3 minutes off x 5 sets
Time Trial – 5 miles all out – make sure you record this since you will be using it for pacing purposes the upcoming weeks
There has been talk about running in the Arizona Ragnar next year (22-23 Feb 2013).
The early registration ($1260) is 15 October, and after that the price goes up to $1440.
If we have 12 people interested we can get registered and start planning for it. I am going to suggest having a captain and a co-captain that can help coordinate the logistics and I will be of assistance as well since I have been involved in 5 + Ragnars now. The SoCal race is in April and we will have at least 1 team if not two.
While I have read your article, and agree with most of the writer’s propositions, your writer has given me plenty to think about. I will be rereading the article in order to catch more information.