Dashes at Dawn

Greetings,

It was pretty humid out this morning, but I got a good little track workout in. The air was eerily still and calm, and very humid, but I was able to get some kind of a track workout in.

1.5 mile ride to the track

Jog 100, race pace 100's x 8: 1600m total in 6:30 for time. I find that this series of jog/sprint over 100 meters each one for a mile is a good indicator of your 5K race pace.  Its just about spot-on.

I walked for a good 4 minutes after this, then did one lap of 200/200, jog/race pace in 85 seconds. Rested about 1 minute, then did an all-out 400 in 82 to end the workout. Was just getting too humid for me to cool off, so I went back home.

Rode the bike back to my place, so its always nice to get some bike miles in on a trip to the track. It also helps cool you down a bit with the breeze generated by your ride.

Got finished with my morning coffee (OG Café Latte mixed in with some basic coffee) and checked my email. I got my affiliate information for SoloStrength, a very cool bodyweight training apparatus. They have doorway options, wall options, and free standing options.  Bodyweight training is a trend that will never leave, and offers many functional movements to strengthen your body well. SoloStrength has some unique options for you, if you are serious about a home gym setup that will last.

Check out what they have to offer here:
http://solostrength.com/ctpevents/af/ASAPWorkouts

Hope you have a Happy & Safe 4th of July!

Celebrate your freedom to do whatever you want, like starting a home business and earning money by sipping, sampling, and sharing a great, All-American classic morning beverage: Coffee!
http://tinyurl.com/kbcoffee

Swing & Sip!
Coach Rick