add neil's track workout

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+[[!meta title="Track Workout (6/2/2013)"]]
+
+Our track workout this week is thanks to Neil!
+
+
+Set up
+======
+
+Mark out a track 50 meters long with markers every ten meters.
+
+Workout
+=======
+
+60 [burpees](http://www.youtube.com/watch?v=21dvQyNiTjM)
+60 [mountain climbers](http://www.youtube.com/watch?v=tOWjEAW3huU)
+with [suicides](http://www.youtube.com/watch?v=MPL487ToJt8) in between
+
+start on one side of the track, complete 10 burpees here then use the
+markers on the track to do suicide runs to get to the other side where
+you will complete 10 mountain climbers (4 count) then run the suicides
+again to get back. Repeat this circuit without stopping until rep
+counts for both burpees and mountain climbers are satisfied. You
+should be finishing with a suicide run *not* the last exercise.
+Suicides are all out sprints.
+
+
+Things to Focus On
+===================
+
+- agility during suicides: turn arounds should be as close to instant
+  as you can possibly get. When you get to each line work on getting a
+  good plant with your cleat and lower your bodyweight into the turn
+  then explode out in the opposite direction.
+
+- Pace: forget about it completely. This workout is supposed to be all
+  out as hard as you can go with no rests, you will get tired, you
+  will slow down. The point is to recognize what happens to your 100%
+  mark when you subject yourself to a constant intense physical load.
+  Don't get discouraged if you slow down, know that it will happen and
+  just keep pushing as hard as you can through to the end.
+
+- Screw you Neil, I have to take a rest: Thats fine, Just try to keep
+  the rests short, no longer than 30 seconds or about the time it
+  takes to grab a couple sips of water (so keep your water bottle
+  close). The shorter the rest, the better. That said, really pay
+  attention to the difference between "This is really hard" and "I
+  really can't do any more"
+
+- Upper time limit: This workout should take anywhere from 25 to 45
+  minutes subjectively but If you are pushing 45 minutes and you are
+  nowhere near done with the workout, call it quits. Once you pass
+  that point the benefits gained from the workout start tapering off
+  quickly, its better to call it and fight that fight another day. If
+  you stay consistent you will get faster, guaranteed.
+
+How to do things
+================
+1. [Video of burpees](http://www.youtube.com/watch?v=21dvQyNiTjM)
+2. [Video of mountain climbers](http://www.youtube.com/watch?v=tOWjEAW3huU)
+3. [Video of suicides](http://www.youtube.com/watch?v=MPL487ToJt8)
+
+
+[[!tag track]]