What is the 30th avenue drill? I apologize for my ignorance, I'm young and learning.
What is the 30th avenue drill? I apologize for my ignorance, I'm young and learning.
RillBodgers wrote:
What is the 30th avenue drill? I apologize for my ignorance, I'm young and learning.
If you read the link Jackfruitman supplied, it is explained at the bottom of the page.
RillBodgers wrote:
What is the 30th avenue drill? I apologize for my ignorance, I'm young and learning.
Generally it's a fast 1200 on the track then a 9 mile run at about 5:30 pace, which includes a big hill (even by my standards) and another 1200m surge at about 4 miles into it. Then back to the track for another hard 1200m.
Dellinger has other variations on the theme,he might just finish with 800/300s instead. I have one 30th ave session that was a three mile run at 14:00, followed by 30th ave with no surge in the middel, then finishing up on the track with 1200/800/6x300 cutdowns.
Other versions include a 'mini 30th ave' (not really going over to 30th ave though) a 1200m on the track (3:10) followed by a 4-5 mile steady run with 9x300 hills in the middle. Then returning to the track for another hard 1200m run or 4x800/300 cutdowns. e was constantly tinkering with this one -- sometimes he did a 1200 at 4:30 pace directly into a 3 mile run at 5:00pace, them directly into a 1200 at 4:30 pace again.
Gerry is almost as crazy as team Rocket. At least he doesn't try to steal my Pokemon.