Asics demo night tomorrow
4 x 4 mins @ 10km pace; 2 mins jogging between reps 2 x 2 mins @ 5km pace; 2 mins jogging between reps 2 x 1 min @ 5km pace-10s/km; 2 mins jogging between reps 2 x 30s fast and smooth; 2 mins walking between reps
Dirtbags! Tomorrow is Thursday - my favorite day of the week! And no hangovers this week, I promise!
Tomorrow we have some Asics shoes to demo - the Novablasts and Superblasts! I haven't tried either but Claude AI tells me these are a daily trainer and a super trainer for road!
So, yes - we will be running on the paved trails at the Nordic centre.
Let's meet at the Nordic centre at around 5:45PM if you want to grab some shoes to try. I'll have the fleet up there. Meet in the usual dirt lot on the left.
We will head out around 6PM once everyone has their new kicks on.
The workout is one I've used a few times with one of my coached athletes who runs some fast 10kms and an Olympic trials marathon qualifying time at 2h 27m. She swears by this session to build 5km and 10km speed!
So here goes:
4 x 4 mins @ 10km pace; 2 mins jogging between reps
2 x 2 mins @ 5km pace; 2 mins jogging between reps
2 x 1 min @ 5km pace-10s/km; 2 mins jogging between reps
2 x 30s fast and smooth; 2 mins walking between reps
Don't worry if you don't know your 10km and 5km paces - we can use RPE - 7-8-9-10.
That should take us about an hour with a warm up and cool down.
See you all tomorrow, and I imagine Mike Norton will be serving cold beer.....
