running on...

Mes amis, if you're ever a little bored with your running and can't seem to get motivated for a workout I suggest trying something similar to the one we did last night with Kevin:

Long warm-up jog.
4x400 on 3 minutes (very controlled pace)
4x400 on 2 minutes (up tempo) 4 minutes rest
3x400 on 1:45 (hard) jog + 1 minute rest
3x400 on 1:30 (hard) maintain the pace through all three as there is very little rest.

Of course one must modify this depending on ones' running level etc, and it's best to do it with a group or at least one other person, but if no one is available then psych yourself up for it and reap the benefits of an amazing feeling once you are done.

stride on - mika