Ever drive past a group of runners that seemingly have NO IDEA what the rules of the raod are? This week's post is all about the etiquette of running - there truly are do's and don'ts of road running. Check out this article from Fitbie/MSN. If you think these rules are silly, or you don't have time to read them, read this....and then you'll realize why the rules of the road are important. Be safe out there!
BTB Endurance Programming: Week of May 6
Monday, 6AM @ Ponce - 5 x 800m, rest 2:00, hold splits within 3-5 seconds
Tuesday, 6:30 PM @ Ponce - 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds
Wednesday, 6AM @ Ponce / 6:30 PM @ Buck - 8 x 20:10, Group WODS will incorporate hill work; if doing on own use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.
Tempo Run - 5k @ 90% of 5k TT (don't know your 5K TT? Do that instead so you have the baseline for next time)