February 5th,  Friday

“No workout is written in stone.”   Skip Norcross, renowned North Hunterdon and Voorhees High School track coach

As the sun shone on this late afternoon, I thought it would be a good day to try a new workout I learned from Tony Holler’s site on Twitter. I did not write down the name of the coach who created this work out, so I can’t give him full credit.  But Tony Holler posted it.

He called it “Crank and Cruise.”  It goes like this;

Warm up- 5 minutes  Vlose

Run 12 minutes consisting of three 4 minute segments. Each segment begins with a 30 second Crank effort run at goal mile pace, followed by 3 and 1/2 minutes of Cruise at 10K pace. It is a constant 12 minutes with no break.

Follow up with 4 x 100m straightaways 5K pace.

That amounts to a quick 32 minute workout with both speed and aerobic components.

There is no mention of cool down.

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Now the old guy version; 🙂

My pace estimates were 7:15 to 7:30 mile,  10:30 to 11:00 for 10K and below 9:00 for 5K adjusting for temp and multiple layers of clothing.

The workout went quickly and I felt strong and relaxed throughout. Having not run for two days previously, I’m sure, gave my legs a little bit of spring.   (Gerund clause)

Warm-up- 1.5 miles, 20 minutes. Old guy cannot warm up in 5 minutes in 38-degree temp.

12 minutes with Cranks @ 7:20 and Cruises @ 9:30 to 10:30

4 x 100m @ under 8:00.   6 minutes

1000m cool down.  12 minutes

50 minutes!  Close…… Skipper will forgive me.  RIP buddy.

I may be in  better shape than I thought.