Friday's Workout

Today is Opening Day for Major League baseball. Go Dodgers! (the Sox don't open until tomorrow)

This weekend is "Opening Day" for orienteering season, so I'm heading to Cincinnati for the 15th annual Flying Pig A-Meet, which includes the US Ultralong Championships on Saturday. The open men's course has an expected winning time of 130-145 minutes, so I'm running the master men's course, which is almost 1/3 shorter and should be won in 90-100 minutes. Luke (age 9) is making his A-Meet debut on the Yellow course (for 13-14 year olds), so we'll see what he's made of. Nate struggled with his first Yellow Flying Pig weekend (it's usually not like "Yellow" in Rochester), and he was older.

We still don't know when our Opening Day will be. The latest guess is next Wednesday - which may be the rescheduled date for Penfield.

Anyway, put those together and you'll see that I need to leave you with the workout on Friday. It's time for some more fast stuff, like this:
4 x 200 (start one every 2 minutes)
2 x 400 (first one starts 2 min after last 200 starts, second starts 4 min later)
1 x 600 (rest 4 min after)
2 x 400 (second starts 4 min after the first)
4 x 200 (first starts 4 min after the last 400, then start every 2 minutes)

These should be done at R pace (mile race pace). The 600 should be a real challenge, so don't run the first set of 200s too quickly.