OK, I need to try and get some leg turnover going. I am going to give it a shot. My hamstring did not die yesterday so I am more confident. I would like to do one fartlek run per week with one or a group of young guys who are stronger. It would be ideal to have some sort of pull along type run going. Basically, something where you have stronger runners pulling others along. Nothing too crazy but enough to where people are striving to get stronger by chasing the lead runner/runners.
I can meet anytime before 7am or after 4pm. I suggest the canal(by the store)/capital crescent(by the store) or rock creek, though its not flat.
I used to run these with Scott Munro, Wilson and some others and my experience tells me these are the best runs to get in race shape quickly.
I suggest something simple such as 2 minutes on and 1 off 15 times. Start off slow and finish strong. Begin with one mile warm up and end with one mile cool down. If people want, we can make this an official store workout run and open it up to all runners of various abilities. I would like to also incorporate a stretcing routine into the mix. Something post run to ensure people do not tighten up.
If we do the the all runners deal, we will begin and end the run at the G-town store and can provide some water/gatorade and a place to change.
I am throwing this out there as a suggestion/idea. If interested or have some idea of your own, let me know via e-mail. Max.Lockwood@gmail.com