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The CFSF runners were thrown a nice bone from HQ with run repeats. The bonus? As much rest as you wanted between runs. Who could ask for anything more? Actually, we did. The splits all had to stay within :10 seconds of each other. We like consistency.

6 x 400 meter sprints

                        1          2          3          4          5          6  

Eric-              1:26     1:25     1:27     1:28     1:28     1:28

Todd McK-    1:28     1:32     1:32     1:34     1:33     1:33

Paige-           1:58     1:48     1:55     1:51     1:54     1:49

Juan-             1:30     1:31     1:30     1:37     1:39     1:38

Joan-             2:04     1:56     2:00     1:50     1:47     1:51

Caroline-       1:55     2:09     2:13     2:18     2:27     2:28

Jeremy-         1:38     1:40     1:41     1:43     1:42     1:40

Matt-             1:42     1:38     1:42     1:43     1:42     1:42

Blake-           2:30     2:40     2:30     2:35     2:22     2:23

Candice-       2:02     2:00     1:57     1:57     1:55     1:54

Sharon-         2:47     2:50     2:45     2:49

Caitlin-          1:34     1:32     1:35     1:35     1:38     1:39

Todd-            1:38     1:39     1:43     1:36     1:44     1:40

Chris-            1:59     2:02     2:10     2:11     2:02

Tommy-         1:45     1:43     1:43     1:44     1:48     1:42
John-              1:23     1:20     1:23     1:28     1:30     1:27
Wesley-          1:17     1:12     1:15     1:19     1:15     1:14

Great runs everybody. We have some seriously fast people at CFSF! Even the 'I Hate Running Club' members enjoyed this one. Another bonus? Terrific weather at lunch, and finishing before the monsoon at night. A gooood day Nicho.

We set a :10 second target. Good job hitting it. If you didn't stay within the range no worries. There will be another opportunity. Going out too fast means coming home is slow. Pace is key, and learned over time as you train consistently.

What was the perfect length of time to rest between runs- did you find one? Were your rests uniform in length, or varied based solely on effort? Sometimes too much rest can be worse than too little rest.

Good job finishing strong. For most, even as we fatigue, the second half is more manageable than the first. That's "getting done" fuel, and it also reinforces the need for an effective warm up that preps us for work. There's still the belief that spending too much fuel during the warm up will have negative consequences during the workout. Not so. Some of the best performances, or craziest stuff we've ever seen has been during or after monster workouts, NOT before.

We talked briefly about a few POSE cues. Here's another great article on POSE running. Check it out:

http://www.tabatatimes.com/easy-as-pose-fall-pull-pose-running-101/

Thanks for another great day at CFSF.

Hard play, fun work
CFSF