6/03 training plan for sprinters (T minus 3 workouts to 6/22): focus is raising the lactic threshold, to delay onset of muscle fatigue at high speed. Warm-up of strides and drills, followed by 2x50-100m very fast, and then practice some baton handoffs. The core workout is "Split 300/400s": run 200 fast, rest for 30 seconds, then run 100 or 200m again fast. They're HARD but we'll only do 4 of them. You'll see an excellent return on your effort.

For anyone not training for the 4x400, we'll do the workout we were supposed to do last week. 6-8 800s at slightly faster than 5k pace with 3:00 rest.

As Pam noted, it's supposed to start raining after 7:00. If you are free to come start the workout early, that might be a good idea. I'll try to get there by 6:30.

I've been watching the weather like a hawk, and looks like the thunderstorms aren't beginning until 8:45pm now: http://www.weather.com/weather/hourbyhour/10012?from=36hr...

If anyone wants to drop off your stuff at my office so your stuff doesn't get rained on, let me know and come by around 6:30pm but no later than 6:45pm to 632 Broadway 10th floor between Bleecker and Houston.

Afterwards let's watch the Celtics/Lakers game at 9pm at Clown Bar aka Bleecker Street Bar!