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The workout: after an intense indoor track & field season it was time to fall and recover the mind, body, and soul. The workout was conducted at Montrose's "Cricket Hill" Park in Chicago. After a 20 minute running warm-up followed by dynamic drills, and a few accelerations, it was time for the next phase before the actual workout.
During the track season, we always do a build-up run at 60-70% effort. Since we are in the outdoor campaign, we run 800m on the track. The lead pack is instructed to run 2:23. The boys will transition into spike shoes ("spikes") and mentally prepare themselves for the task that awaits them.
On this day, we ran 4x600m at "tweener" pace (between 800m and mile pace) on a hilly, grass cross country loop. The recovery is a light 200m jog back to the start... and go! Lastly, we cool down for about 10 mins and stretch.
Video production credit: Mr. Graham Agcaoili