Running hills 15:00 [4]
So tonight the ARK Attack got a taste of some of my workouts for their final tough night. First up was some Simon Whitfield intervals (3 min on and 1 min recovery). I think the toughest part for them during this was to learn how to really push themselves all out for the full 3 min. Luckily I was able to find a loop on the back end of Chicopee that was a gravel road followed by single track back so I think this made it a bit easier for them as they just had to run the loop, rather then run to a time.
Next up was reverse hill intervals. For these you start at the top of the hill and run down, touch the flag and then run up. I had hoped to have them do 5 each, but time ran out so they all did 3 each.
We did a 15 min warm up before all of this.
When we started the night I told them it was going to be really tough, but the hard running was only going to be 25 min of the whole night the rest of the time would be recovery and rest. I asked them to run hard during the hard parts and then enjoy the recovery. I was really happy to see that not one kid walked any of the hills even though some of them were pretty tired by the end. Patrick thought they were so hard tonight he is going to reward them next week with Capture the Flag. :)