[Brett Avery]

January was a bit of everything: sun, wind, snow, rain … and this week we’ll kiss this dark month goodbye with a Wednesday evening classic descending ladder. The format is simple: Every repeat distance is shorter than the last, concluding with some nifty sprints.

We will meet behind The Met at trusty light pole E8301 at 7p Wed 31 Jan. If you are late or it is more convenient, the workout will be on East Drive between E86-E96.

Please make sure you have warmed up sufficiently by running at least one mile prior to reaching E8301, we’ll have a quick limber-up as good measure. The workout is:

2 x 800 at 5k pace with 800m jog recovery

2 x 400m at 5k pace with 400m jog recovery

4 x 200m at 5k pace with 200m jog recovery

The goals are 1] fairly complete recovery, get your heart rate down and breathing slowed so you can blast the next repeat plus 2] consistently fast pace during the repeats.

If desired I can suggest workout modifications. As always, happy to safeguard extra layers, backpacks, water bottles and little Valentine candy hearts stamped with those cute sayings.

See you at E8301!
Brett

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