Sherri Laura Smith

Coming soon!

Sault Stryders Workout for Thursday, July 29, 2010
Tuesday, July 27, 2010

I hope you had a great week of running. The warmer weather sure makes it inviting. This week there will be no formal practice at the track but I still invite you to choose from one of the following workouts:

All Runners

Option A:
Warm up 10 minutes easy running
4 x 100m strides
5 x hill / rest is back down hill
Cool down 10 minutes easy jogging

Option B and C:
Warm up 10 to 15 minutes easy running
4 x 100m strides
10 to 15 x hill / rest is back down hill
Cool down 10 to 15 minutes easy jogging

OR

Option A:
Warm up 10 minutes easy running
4 x 100m strides
1 x 200m / rest is 30 seconds
1 x 400m / rest is 45 seconds
1 x 800m / rest is 2 minutes
1 x 200m
Cool down 10 minutes easy jogging

Option B and C:
Warm up 10 to 15 minutes easy running
4 x 100m strides
1 x 200m / rest is 30 seconds
1 x 400m / rest is 45 seconds
2 x 800m / rest is 2 minutes
1 x 400m / rest is 45 second
1 x 200m
Cool down 10 to 15 minutes easy jogging

Reminder of upcoming local events:
* Finnish Festival Fun Run - Sunday, July 25
* Grand Island Marathon – Sunday, August 1 (Munising, Michigan)
* St. Joseph Island Triathlon - Saturday, August 14
* Tahqua Trail Run – Sunday, August 15 (Paradise, Michigan)
* Mackinac Island 8 Mile – Saturday, September 11
* 25th Annual Trail Trot, 2k, 5k, 10k – Saturday, September 18
* Sault Marathon, Half-Marathon, 10km & Bridge Run – Saturday, September 25 (Michigan)
* Great Turtle Trail Run – Saturday, October 23 (Mackinac Island, Michigan)