The Need for Speed (I know...corny!)

It's been put off long enough; it's time to begin speed-work for those of us that are up for it, and as of right now, it doesn't look like we'll be able to cop out and blame it on the weather. That being said, I'm sure there will still be plenty of people just going out for easy runs. For those of you that are new to running, or just took the winter off and haven't been really putting in any regular miles, I don't recommend doing speed-work just yet; let your body get used to running at a fairly comfortable pace for a few miles at a time over the course of a few weeks first. So, I'll lay out two different options for tomorrow (of course, as you all should know, no one has to do a damn thing I tell them; if you don't like either of these options, do whatever you want!):

1) Intervals - 400m (1/4 mi)

• 1 mi warm-up
• 400m on (i.e., pretty much as fast as you can go for 1/4 mi without passing out/throwing up, keeping in mind that you'll have to do this again several times)
• 400m recovery
• repeat on/off cycle 3-4 times, depending on what you feel up to
• 1/2 - 1 mi cool-down

Doing the math, this will result in anywhere from 3.5 - 4.5 mi, depending on how many interval cycles you do, and how long you cool-down.

2) Easy run - 2-4 mi

• Just what it sounds like...run at a relatively comfortable pace for 2 - 4 mi

As usual, the run will start promptly at 5:30, at the playground end of Onondaga Lake Park, so plan on arriving at 5:15-5:20. Based on some emails I've seen, I believe we have some new people joining us tomorrow. So let's have a good turnout and make them feel welcome and comfortable.

One last thing to note: I believe our esteemed and fearless leader will have returned from San Diego by next Tuesday (someone correct if I'm wrong). So, this may be my last post. Thank you all for the opportunity to attempt to keep everyone running. We can now expect Terry to return to his musings, and I know at least Ally will be happy...the return of weekly polls.

See you all Tuesday!