Tomorrow night (30 April) come out to Ala Moana Beach Park for a 35 minute easy to moderate conversation pace run with 6 x 40 second fast surges within the run to tune up your leg turnover before the 5k race this weekend. If you are not racing this weekend, then perform 10-12 x 40 sec fast surges within the 35 minute run and you can even extend the run to 40 minutes. Unfortunately I will not be there tomorrow night because I am going straight over to Kailua after work.
Keep up the great training and don't forget to hydrate before and after your workouts and races as the weather gets hotter and the suns comes up earlier and stays out longer.
- Coach Nate