Week of 7/26/21: Workouts, no Sat HR/XT,

Hi Foks,

I’ll be updating any number of times during the day and evening while preparing for our road trip to Sunriver followed by a visit to our daughter’s family in Montana. There has been much stressing over whether family members should come or not because of the new COVIC variant: not an easy decision for any of us.

7/27/21 TUESDAY. TEMPO workout. After the usual solid warm-up mile and a few 10″ second pick-ups; you’ll do 2 x 12′ tempos with a 5′ easy run between the two sets.


7/29/21 THURSDAY. SPEED-WORK/TRACK. After your warm-up run, 6 x 30 meter pick-ups, then :

2 x 100 (100) stride-outs; 4 x 200 (200) at 2M race pace; 1 x 600 (200) at 5K GP; 6 x 400 (on 2:30 or 3′) at faster than 5K GP.