It’s a collaboration between Rostam Batmaglij of Vampire Weekend and Wes Miles of Ra Ra Riot. So good you’ll be sad you missed it for the past 2 years.
58 and sunny in Silver Spring today. I had to take advantage of a lazy Sunday and put it to good use. After some quick research on the net (@ Runner’s World reading up on how to get a little faster and stronger in the newest Men’s Health (nice article about Howard Schultz at the end) I decided to put my Sunday (and legs/arms/body) into use. Here’s the routine I tried out:
~1.5 mile warm up, slow pace (this was the job to the track)
16X 1/8 mile alternating fast pace/slow pace
5X the following circuit with 60 second rest between circuits
60 seconds jumping jacks
Spidey-ups (to exhaustion)
15 reps reverse lunges ea. side
10X squat thrusts
~1.5 mile cool down (the run home)
I ran to the local high school which had a 1/4 mile(?) track which I split in half and ran alternating fast/slow 1/2s for a little more than 15 minutes. The fastest “lap” was about 41 seconds and the slowest “fast” about 50 seconds (definitely room for improvement and I’m glad I had my Garmin to keep track of the lap times for me).
After the run I slipped right into the circuit/strength training. I did about 10 each set of Spidey-ups which were pretty tough after the jumping jacks. All in all though it was fun and flew by. The jog home through downtown Silver Spring was a nice cool down.
Grand total: 1:15:00 and I was dripping with sweat.
Note: there is also a soccer goal (sans net) setup in the midfield of the track, works great for pull-ups and chin-ups (maybe next time).