Legs

http://connect.garmin.com/activity/56931261

Before we jump into the deep end of the pool, we better make sure we can still swim.

Triple Nickel this morning did a little track workout. We started out with the accelerated warm up of (4X200) at 5k race pace. Then we stepped to the line. We did the old 4 laps, 3 laps, 2 laps, one lap cut down at 5k race pace with active recovery. "Active recovery" this morning was stair step aerobics, running stairs, leg presses, leg curls, leg raises, lunges, kicks, all things lower body.

This workout is designed to simulate 5K race conditions. We get out hard, settle into hard work, then hold on and finish with a kick.

Most of the workouts we do are most suitable for those trying to maximize their 3 mile pace. 3 miles is a great distance. We can race it many times a year without killing ourselves. We don't have to be rail thin to be successful. We can carry an extra 10-20 pounds of muscle so we look good at the beach. And, we can go anaerobic which is a speed that introduces a hint of adrenaline with endorphin which mixes nice for a sweet enduring natural buzz with little lasting side effects.

5.5 miles, 500 reps

PBC did 3 miles and 700 reps. There is a group of beautiful, in shape women who are meeting every day and hammering. They are advanced in fitness. I highly recommend working out with them whenever possible.