This past week has been the final week of hard training before the Brooklyn Half Marathon next week and I guess a mini-taper. I think the whole team has been putting in the miles and getting ready for the race. This is going to be a fun one and hopefully able to get close to a 1:35 half. With Birch pacing I think it is a possibility.

To prepare for the pace, I have gone back to the track for some speed workouts, which are horrific and vomit inducing, but would love to share with you for those who want to speed work.

On a standard 400m track, do one lap below 1 minute 30 seconds, then slowly jog (hate the word) or shuffle your feet to keep moving for 1 minute, then repeat the fast lap. Then wash rinse, repeat for 8 fast laps, trying to stay below a set time (mine is 1:30).

I have no scientific proof for this method as I have cobbled it together from a few training gurus, but give it a shot, if you do not get faster, you will puke, gonna be fun either way.

Tomorrow morning I will try to hook up with the Shampoos for an easy 8-10 mile run before our annual Crawfish Boil. Then let the good times roll.

Crawfish Boil pictures and report to follow later this week