Ok runners, I know today is a pyramid run; but I have a little extra credit homework if you can handle it.

Download or youtube Florance +The Machine The Dog Days are Over

http://www.youtube.com/watch?v=iWOyfLBYtuU&ob=av2n

Build up for the first min.  Then hit as fast as you can for 30 seconds.

You get 30 seconds rest, then hit again at 85% for 30sec.

Quickly recover for 20 seconds then one more hit from 2:50-3:50 going as fast as you can for the final minute…

That should get you good and warm! 🙂