playbook

Sat, June 15-

Met up with a few teammates at Germantown Academy for a pre-Father's Day workout. On tap for Ricky Goettel and me was 2x300m at 90-95% race pace, with a 10-12 min rest, followed by 2x150m pickups...with a 4:00 break between efforts. This was taken from the John Curtis playbook.

run 1: 300m: 40.7 on me; 37.9 on Ricky!
run 2: 300m: 40.2 on me; 38-high on Ricky!

150m pick-ups. To see how I feel, the idea for the first one was to go 8.0 for the first 50m, 7.5 for the second 50, 7.0 for the third 50.

150m #1: 22.2
150m #2: 21.2 (7.5, 7.0, 6.5)