Shannon Rowbury WOW - 4 mile tempo + 200 cutdowns
Jul 10, 2013
Shannon Rowbury is a model of consistency in US middle distance running. The 2013 World Championships will be her fourth consecutive championship appearance. With 7th and 6th place finishes at the 2008 and 2012 Olympics to go with her 2009 World's bronze, Rowbury is a regular in international finals. In the workout that was just days after USAs in Des Moines, Rowbury aimed to recovery and prepare for a series of European races. Workout (with assistant coach Tom Kloos): 3 mile warm up Drills and stride 4 mile tempo run around Lake Merced in San Francisco Each mile was 5:39. Total time was 22:37. 4x200 cutdowns with 200 jog 32.2 32.1 30.1 28.5 27.7
