Speedwork does make you naturally faster but also what it does is train you to run through discomfort. Nothing is more uncomfortable than running mile repeats in the humidity of the Deep South. We did it anyway.
Also, Pickle is ridiculously fast.
Conditions: 73 degrees, 100% humidity
Warm up mosey around the track
1600s x 3
***1600 is 4 laps around the track at a suggested pace of 35 seconds faster than your normal 10K pace. 200m recovery walk between each 1600***
COT & BOM
Devo: Psalm 33:12 “Blessed is the nation whose God is the Lord”
-7/4 Ryan Rawl Event. https://www.strictlyrunning.com/images/2018_Ryan_Rawl.jpg
-7/14 Carolina Reaper
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php