The PSE PRO program is extensive and includes a pre-warm-up, warm-up, skills work and a pre-workout pulmonary warm-up!! All before starting the actual workout! I hadn’t thought about this as the warm-up comes before the skills work. My preference is to run for the warm-up and make a big loop of warm-up, work, and cool-down. So I ran for about a mile then did the warm-up, skills work, and pulmonary warm-up next to a random tree in the Victory Blvd! I did actually feel looser and more ready for the 200’s after that! <\/p>\n\n\n\n
I didn’t start the 200’s until I crossed Broadway so I ended up with well over a mile warm-up. Then I did 4×200 on Vincent Ave N until turning and hitting Victory Memorial and heading south to finish the last 5×200. I ended up with a lot of distance at the end and even with cutting some serious tangents I ended up with 1.6 mile cool-down. My total distance was 4.8 miles in 43:30 or just over 9 minute pace. <\/p>\n\n\n\n
The 200’s were supposed to be at 6K time trial pace, so no clue! I didn’t make any of them feel super hard like all out effort but I obviously slowed down! <\/p>\n\n\n\n
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The PSE PRO program is extensive and includes a pre-warm-up, warm-up, skills work and a pre-workout pulmonary warm-up!! All before starting the actual workout! I hadn’t thought about this as the warm-up comes before the skills work. My preference is to run for the warm-up and make a big loop of warm-up, work, and cool-down. […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[13],"tags":[849,850,62],"class_list":["post-7050","post","type-post","status-publish","format-standard","hentry","category-my-running","tag-pse","tag-psepro","tag-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1PI","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7211,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06152019-crossfit\/","url_meta":{"origin":7050,"position":0},"title":"06152019 – CrossFit","author":"crossn81","date":"June 15, 2019","format":false,"excerpt":"I couldn't decide what to do this morning. It was sprinkling a little bit - enough to make the sidewalk wet, but not under the trees. The mountain bike trails were probably fine, but I knew they'd be closed. 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I obviously have a good cardio base to start from, but I need to get more running in for the Superior race as its going to\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1404,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-1\/","url_meta":{"origin":7050,"position":2},"title":"TCM Training Week 1","author":"crossn81","date":"June 8, 2009","format":false,"excerpt":"In previous years I offered a summary of my running in between the 2008 half-marathon and marathon training and included some other tidbits too.\u00a0 Last Year's Foto Friday was a picture of a flying monkey.\u00a0 In 2007 I provided some advice for running with headphones. Last Year's Mileage Run: 29.6\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7079,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04122019-crossfit\/","url_meta":{"origin":7050,"position":3},"title":"04122019 – CrossFit","author":"crossn81","date":"April 12, 2019","format":false,"excerpt":"I don't want to give up my Friday time at Solcana, the PSE Pro training plan has Friday as a Sport Specific Strength and Conditioning Workout. 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I went a little different way on my warm-up and got most of the first interval done on the mostly flat\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180724_060946.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7179,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06082019-bike\/","url_meta":{"origin":7050,"position":5},"title":"06082019 – Bike","author":"crossn81","date":"June 8, 2019","format":false,"excerpt":"We decided to spend a good part of Saturday riding the trails at Cuyuna as a family.\u00a0 This was Christy and Nadia's first time mountain biking.\u00a0 Neither of them have mountain bikes, so we rented some Salsa Timberjacks from Red Raven bike shop. 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