View Workout (Joe Uhan)
4x "teamwork Ks" with the kids
March 6, 2017 (Morning)
Exercise Type: Other
Comments:
I didn't run this, but oversaw a K workout. BGD and I did this back at WSER camp in '13:
- one person leads the first 400m at 3K-5k pace
- second person passes and "moves" for 200m (mile/3K pace, or -2-5s per 200 faster)
- second person (now leading) eases back into 3K-5k
It was all a bit confusing for the kids to grasp, but once they did, it was a good workout. As it turned out, we had several groups of three and only one group of two, so everyone traded off in pacing.
Good "experiential" workout! My achievement was getting our senior boy, who has some emotional issues (interesting foster history) to stick with it. He has a history of blow-ups and bails. And when Callan crushed the 200m into the 3rd rep, John basically quit the K rep...drifting out into lane 6 and jogging the last 150. We talked: "it's not all or nothing. I don't care how fast you run, just keep going. EXECUTE [e.g. form focus, micro-focus on one step at a time]. He nailed the last one; although he trailed the other two, he was only 5 seconds back (instead of 30). He'll be a project.