Trail Running Monday July 4th

When: 6:30-7:30 am, Monday, July 4
Where: Martis Valley wildlife viewing area
Please confirm you are attending – we will start promptly at 6:30am
Workout: Celebrate Freedom with Speed Skills
Please RSVP on facebook or jyoung@o2fitness.netShe Women- Men Crushers Trail Group
Session #4

Workout: Speed Skills***
Warm-up 15 min easy to moderate paced run
4x30 sec on 2-4% grade
6x 20 sec on flats
8x10sec on 8-10% grade
Full recovery approx 1-2min

Warm-down 10 min

Goal – hit efforts at 100% effort – balanced by goal to pace self thru entire
session and providing quality to the entire session. Speed develops neural
muscular system – honing technique – make it reflexive. Speed sessions also
build specific strength and speed. These short sweet efforts are an opportunity
to refine efficiency. Only a few seconds out of life – make the most of it.

Extra – credit post-workout hit the Firecracker Mile warmed-up ready to rock.

**Workouts performed as a group, with each individual attacking efforts at their
individual perception of prescribed exertion level.

Please feel free to share the outlines of our workouts with others who might be
interested in joining us. I would also like to invite you to share comments
regarding the training group on facebook and twitter