speed workouts in the city

There was a runner in New York City many years ago (Brian Kivlain) who used to sprint the streets. He made it to the Olympic Trials I remember. He said he ran a longer distance but got it down so he knew how soon the light would change. Almost every block was a new challenge so he would have to sprint harder or ease off through about 4 to 5 miles of running.

Have you tried chasing bikes? They do not go at a steady pace but constantly speed up and slow down. If they know you are chasing them the give you a great workout.

Exactly! "Every block was a challenge". I think that is what I enjoy most about running in the city compared to river paths or suburban streets; there is so much to keep your mind occupied. Kind of like running trails in a weird way. Plus, when you zig zag through pedestrians going top speed (not that fast for me) it make you feel like you are flyin

There are a lot of single track bike guys in Philly that never stop for lights, but every once in a while I'll find a rollerblader or slow biker that I can pass and it's a pretty good feeling