Jumping back into big quality this weekend!
14 Miles - run easy, steady 4 Miles before the 7:30 run
10 Miles - warm up down Esplanade to right on Audubon. Right on Seven Oaks to in front of the school.
At Seven Oaks at LaSalle:
Seven Oaks mile pick up -faster than half marathon pace. Cones will be out.
Jog over to Goodwood Park for the rest of the Down the Ladder Workout.
Faster than Half Marathon pace…
880/770/660/550/440/330/220/110
Finish the Goodwood loop after each. AND RUN ANOTHER HALF MILE LOOP AFTER EACH HARD INTERVAL.
RUN NOTE: work to keep the recovery loop at a good, steady pace …NOT slow!
Part of the value of the strength building of this type of workout is to shift into higher gears elevating your heart rate(intervals) while running a steady pace!