7 pax met their 'need for speed' today and posted for 400 repeats in the gloom. Beetle's "German" car said it was 32 degrees at the start.
Thang:
1 mile warm-up jog, Family Circus style…down K2, part way up Bubba, over the fence, around the soccer field (quick stop for 20 incline merkins), around other soccer field, past Broadway, up the stairs, past the potty and Wolfpack playground, and down to the track.
400 meter fast run with 200 meter recovery. This was an OYO exercise, as the pax were running at different speeds. We completed 5-7 rounds of this before we converged for 40 squats.
3/4 to 1 mile cool down, depending on how quickly you wanted to cool off.
CoS (circle of stretch) with the blasphemous bow to Meca
All told, the pax ran 3.75 – 4.75 miles.
Naked Moleskin:
– tclaps to Capt Kumquat for the speed plan today. I hope you executed the same in Philly
– thanks for taking us out, Lettuce Wrap; I appreciate your spiritual leadership
– YHC couldn't find the pace without a Turnpike guide; tclaps for the pacing, brother. You should be a marathon pacer!
– who were those 2 runners rolling in for 2nd shift today? Anyone seen them before?
– tclaps, Perrier/Tonic/Selzer, for lighting the way this morning during the Family Circus warm-up run
– …marathon training continues…get on board now and exceed all expectations.