Saturday 20140426

Speed Practice 

Today, you need to do a little math. If you want to be harder to kill, you need to work like a real athlete. 

  • Take your current mile time or PR, say it is 6 minutes... 
  • Then, turn your mile time into seconds, so 6 minutes = 360 seconds...
  • Next, find out how many meters you move per second 1,600m/360s= 4.44 m/s
  • Lastly, multiple that number by 30, so 30 x 4.44 = 133.33m 

133 meters will be your minimum distance in the following workout. 

15 x 30 seconds running followed by 30 seconds rest. 

Then, rest 4 minutes. 

Next,  15 x 30 seconds running followed by 30 seconds rest. 

Keep your pace! Become harder to kill! 

You'll realize this is not sprinting, so don't treat it as such. You want to keep your pace, no faster and no slower. 


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.