At 5:15, 2 men (Turnpike and HB) headed out for a warmup jog, dynamic stretches, and some strides
At 5:30, 4 more joined for the main event. After a brief disclaimer with instructions not to listen to anything YHC says, we were off to Bailey Springs for an interval workout comprised of 200m-200m-400m at R-pace (from http://runsmartproject.com/calculator) with equal recovery.
As a warmup, we ran 1.2 mi out to the corner of Bradford Park and Robert Walker Dr. Once there, we ran up Robert Walker Dr. to the dead end for 200m and up Bradford Park toward the back of the neighborhood for the 400m. The 200-200-400 sequence was repeated twice before we headed back at 6:00 for COT.
The moleskine:
Thanks to Turnpike for hanging around for the warmup. He was there at 5:00 for the marathon/50k training run and instead decided to try out the optional dynamic stretching. YHC appreciated the company!
Didn't get a chance to hear how Easy got his F3 name, but based on the running today, it seems to fit. Looked smooth up the hills each time. Strong push out there.
Cooter also kept it smooth out there not raising a fuss and just getting the job done. Nice.
8-Track was hustling us out there today. After starting out with a few reasonable paced intervals to get us comfortable, he laid the hammer down on the last few. Way to save it up for end when the rest of us are gasping for air.
Pierogi is coming back after some time off and pushed it harder than anyone else today. So hard in fact that some merlot was spilled on the recovery run back to COT. That shows some serious determination to push that hard. #envious (not of the merlot itself, but of the ability to push to that point)
Thanks guys for joining today. It was a good time!
Announcements:
– Q-school next Friday at the Foundry, see twitter announcment for details