Sherri Laura Smith

Coming soon!

Sault Stryders Workout for Thursday, June 10, 2010
Wednesday, June 09, 2010

What a tremendous turn-out this past Sunday at the Great Lakes ½ Marathon. Congratulations to all the participants who weathered the wet weather and crossed the finish line! And thank you to all the volunteers who stood in the rain to help!

This week we are getting back to basics and getting in some work as we prepare for some of the upcoming races including the Rotaryfest Miracle Mile. In preparation for this event, I am going to include “speed-makers” – a quick way to get quick.

All Runners

Option A:
Warm up 5 to 7 minutes easy jogging
2 x 800m followed by 200m easy jogging
Speed makers – 100m walk / jog then 100m sprint x 4

Option B:
Warm up 7 to 10 minutes easy jogging
4 x 800m with 200m easy rest
Speed makers – 100m walk / jog then 100m sprint x 6

Option C:
Warm up 10 to 15 minutes easy jogging
6 x 800m with 200m easy rest
Speed makers – 100m walk / jog then 100m sprint x 8

Cool down for all options 5 to 15 minutes easy.

As a reminder here is a list of the following local summer events:

* Wawa Blackfly Run - Saturday, June 18
* Summer Solstice (SSM, Michigan) - Sunday, June 19
* Rotaryfest Miracle Mile - Saturday, July 17
* Massey Marathon - Sunday, July 18
* Finnish Festival Fun Run - Sunday, July 25
* St. Joseph Island Triathlon - Saturday, August 14