54. Criss-cross applesauce :)

Running tip #54

So, here is the third tip in my “travel well” workout trilogy.  If you want to find green-space while on a trip, go to google earth and literally look for green space on the map.  For example, if you google-earth Chapel Hill, NC (where I live) the biggest green blob on the map just so happens to be the best running location in town: Carolina North Forest.

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No matter where you are in the world, you can plug in google earth and find green space … which means SOFT SURFACE … to run this simple speed workout:

Warm up 20 minutes to end up at a flat field that has at least 120m of runnable terrain. After your warm-up, run 10 X 120m sprints with standing recovery until your elevated heart rate comes back down.  This could easily be the inside of a track or football/soccer field where you run the diagonals.

ref-diagonal

If you do run the diagonal of a soccer field, use the middle painted circle to burst for 3-4 seconds for a surge-within-a-surge.  I like to do a jog recovery across the top of the rectangle and then make a cross out of my 120’s.  I call this workout criss-crosses when I time a set of 5 X 120m.  For the travel version, do two sets of criss-crosses then jog back home for your 20 minute cool down.

criss-cross-md , applesauce!

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