US #1 and Foot Locker South Champion Weini Kelati got one final hard workout in this past Saturday. Virginia's MileSplit team was on-site to film and time her final workout of the season.
The workout was at the C&O Canal just across the potomac in Maryland. You have to take a ferry across the river to get to this pristine canal trail.
The workout started with a 3.2 mile run at 7:00min pace as a warmup. It was followed by two miles at 5:15, two 800s at 2:35, and closed out by two 400s at 71. Weini loved the workout and couldn't sit around between reps so she took roughly 60-90 seconds break between reps. She then cooled down for 2.3 miles at 7:00 min pace to total 9 miles for the day.
"Going Higher" and "Happy Rock" from www.bensound.com.
Video footage by: Angus Mackenzie, Nolan Jez, & Kirby Kollmansperger. Video produced by Kirby Kollmansperger.