Sweet 6 Preblast: Remember last week when we remembered the week before?

Reverse Route

From Christ Episcopal

Be back by 6:15a

  • 8+ pace & the Muthahsip crew (2x up gets 7.25 miles and an “I Crushed Ya Mutha” patch), launch 5:15 am
  • 7:30 – 8 pace, launch 5:20 am
  • 7:30 or better, launch 5:25 am

Last mile (starting at Starbucks) do 20 seconds on (not a sprint), 40 seconds off x 6.  These are called strides.  Benefits include;

  • stretch the legs up after a steady, easy run
  • encourage fast twitch muscle gain – incorporate speed work without taxing your legs
  • opportunity to work on mechanics for race day – easy to focus on form for 20 seconds
  • getting into the habit/gaining comfort with a kick at the end of a race
  • BRR blah blah blah
  • sweet calf muscle tone
  • hair* rocking in the wind
  • opportunity to show off in front of the early Panera crew
  • the chance to look really fast as you pull into the lot (to those that were faster than you and beat you back)

If you get back early;

  1. Grab a towel from you car,
  2. Roll it up,
  3. Do one of those towel snappy things on everyone that comes in after you,
  4. Or, roll it out,
  5. And lay on the ground and do weird stretchy stuff meant to be done in privacy and,
  6. Don’t start counting until 6:15,
  7. Or if someone else does, don’t count with them.

*gnats gliding off your sweaty dome for those that sport the no hair/no maintenance look


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