We Only Have Today -- Day #5 Week #3

 

"If everyone would get in on this [running] on a world scale, it would really be hard for people to go to war."

Ron Daws

Today's workout is an interesting one. 10 Minute Warmup VF; 4x30 Seconds F (:30 rest) [2:00]; 2x5:00 G (2:30 Rest) [3:00]; 4x30 Seconds F; 5 minute warmdown VF 

Here is a translation for those who need it. Run a 10 minute warmup at a VERY FRESH effort. Then 4 repetitions of 30 seconds each with a 30 second recovery jog after the 1st, 2nd and 3rd repetition. After the 4th repetition jog 2 minutes. Then do 2 repetitions of 5 minutes at GOOD Pace. Do a 2:30 recovery jog after the 1st 5 minute rep, then a 3 minute jog after the 2nd 5 minute repetition. Then do another 4 repetitions of 30 seconds each with a 30 second recovery jog after the 1st, 2nd and 3rd repetition. After the 4th repetition do a 5 minute warmdown jog at a VERY FRESH effort. 

The picture above will take a bit of explaining. First the man on the right of picture is my great grandfather. He was a coachman in England. In this picture the two men who are passengers are first cousins who become Kaiser Wilhelm of Germany and King George V of Great Britain. 

As a coach, I drive athletes all over the state of Illinois and sometimes beyond that. I thus come from a long line of prominent drivers! 

Sadly today is the day 110 years ago that Archduke Franz Ferdinand was assassinated in Sarajevo.  Many historians believe that was the key event that led to the start of World War I and put these first cousins on opposite sides of a global conflict who's ramifications are still felt today. 

Today reminds me that peace allows us so much and it's worth celebrating every day we get to run and work out.