If you are reading this, you are probably sitting in a chair at a desk. Stop. Get up. Get a large cup. Fill it with water. Bring it back to your desk. Now... Drink it. Do it again after lunch.
We ran a mile warm up and grabbed bricks. We ran a mile with bricks in hand, stopped 8 times(about every 200 meters) and did arm, shoulder and back exercises. Each brick weighs 5 pounds. It wears on you.
Then we dropped the bricks and lined up. We ran 3X800 with 2 minutes of exercise in between 1 and 2.
We have a few folks running a 5k next weekend. 20.14 gets you a 4 digit # for the PTRR. Let me tell you, It ain't how fast you run on the 4th of July; its how good you look that counts. People notice if you are in with the in crowd. Also, if you start at the front, you have a shot of winning the coveted PTRR top 1000 coffee cup and top finisher hat. Seriously, whats the point of living if you cant show out once in a while.
20.14 = 6:28 X 3.125 = 3:14 X 6. We were under 3:14 for 3 at the end of a workout today.
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