The time has come for an AO offering an interval running workout.  I am pleased to announce that starting in two weeks on Thursday 5/19, Laces Out will be moving from WEP to launching at the Fort Mill High School Track. This new location will rotate between a track workout one week, and will take to the streets the next week. The days on the track will be intervals, while the days on the road will be your standard runs.  To allow enough time for warm ups and cool downs we will be starting at 5:00am with COT at 6:00am.  This will also allow more time to get more miles in.

*Please note this is a permanent change to FMHS, 5:00am launch.  The schedule will look like:

• 5/19 – Track
• 5/26 – Road
• 6/2 – Track
• 6/9 – Road
• etc

Interval training will make you faster.  It is the icing on the cake with running.  However, please exercise caution with intervals.  You have to have the cake (base miles) for the icing.  Jumping into intervals with little base mileage is a recipe for disaster.  A two week schedule should break up the intervals nicely.  Also, I am looking for more Qs to step up and help with this new location.  Please let me know if you are interested in either Qing Road, Track or both!

Aye