“STUFF” is our group’s term for what is know as Variable Pace Workout. This the the “Baby”STUFF . We have a longer STUFF workout later in the season.
You can do research online about how great this type of shifting back and forth in speed and strength is terrific for distance training.
RUN NOTES- 1/4 mile is the same as a 440
1/2 mile is the same as an 880
HYDRATION WILL BE AT Lake Erie AND COTTONWOOD TRIANGLE.
4 Miles- this group is ready for a 4 miler. The route is to Lake Erie and back. It will put in
a good hill climb in on the way back.
Water/Electrolyte stop at Lake Erie.
9 Mile - longer warm up to top of City Park hill start.
STUFF 1 - 1 mile faster that half marathon pace that ends on Lake Erie
Jog a full lap around to Lake Erie start.
STUFF 2 - 3 x moderately fast1/4 with a full 1/4 rest. (10K pace or faster - if you know that)
Easy run over to Hillsdale’s Cottonwood Triangle.
STUFF 3 - 2 X 880 uphill with 880 recovery after the first . *no need to recover 880 after second hard one
Cool down back to French Truck Coffee
12 Mile - as we have tried to do recently - come early and run an easy 3 Miles and join the group for “Stuff”