Ragnar is now behind us and what a blast the team had. If you didn’t follow it on Facebook, be sure to check out the Invictus Endurance Team page for all the great photos. It’s definitelty a once in a lifetime experience. You bond with the people in your van and over the 36+ hours of running and resting you get to know eachother rather well 
I know there are quite a few stories I won’t care to repeat from Ragnar 2012. A big thank you to Michael Bellock for being a great captain and helping coordinate everything. He took on the role like a champion and I know he had a lot of help along the way, but this couldn’t have been done without you. A big shout out to the volunteers as well – Ken, Lauren & Erin, this couldn’t have been done without your assistance, and as I am sure you got to see a super fun event take place
As for this week of training, i know some folks are doing La Jolla 1/2 this weekend, but the Ragnar group has made a special request for relays on wednesday….
Long intervals - 4 minutes on, 2 off x 5 rounds – cover as much distance as possible (if you are tapering for a race this weekend – omit this workout)
Short Intervals – 20 x 100M sprints, rest 90s between each (we will be doing a version of this on the track on wednesday)
Time Trial – 13.1 miles AKA (La Jolla 1/2 Marathon)
