Bonus Workout #13 – Running & Racing – 10/21/15

Hi Troops,

OK…I lied…this week is the last one for the season. Here’s the workout:

2 mi warm-up around the grounds…then on track…5 x 4 mins @30 min (on-the-night) race pace, w/~2 min walk/jogging recovery…then cool-down.  If your race is coming up this weekend, run at ~1-2 hour race pace during the pick-ups.

Congratulations to the Bay State boys on their excellent marathons this past weekend…Dave Crawford (3:27), Tom Cugno (3:35), Steve Sullivan (3:44)…all Boston qualifiers no doubt.  These guys are machines…even with an average age of 61.  They’ll be doing autographs after the workout…hee hee…

See you tomorrow night…

Coach Paul

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