Speedy Gonzales

In my opinion, you can never get enough speedwork. It seems everyone now understands the value of speedwork. But what most people forget is FORCE. Force is what separates the fast from the sonic. I'll share with you my favorite force workout.

First you need an old tire. No, not a tire from your bike. A tire from a car. I have found some good ones on the side of the highway. The second thing you need is a rope about 15 feet long. If you really want to get fancy you'll also obtain one of those belts that weightlifters wear to support their backs. Now you put it all together. Take your tire and rope out to a long steep hill. After a 20 minute warm up, tie the rope around the tire and wrap the other end around your waist. The tire should lay flat on the ground a few feet behind you. Now run up the hill as fast as you can. Do as many repeats as you can manage (I do 10).

You + tire + hill = your fastest season yet.