January 5, 2012
Just days from a big meet, I knew I would have to actually act like a coach and time the track workout. So, I took to the roads early in the day and got in six windy miles. Once at practice, I ran the group mile+ warmup before watching the kids bravely tackle three sets of a 400m at 9/10 effort, 45 second rest, and following with all all-out 200m. (The focus was on pushing the lactate and anaerobic thresholds and boost their finishing kick.) I have to admit I was thankful time splits rather than push the envelope.
Total miles : 7 road