The Pax performed a sprint ladder /interval with perfect execution.
800M warm-up with some stretching
then 200 at 6:00 pace, 200M recover
400M – 400m recover
Then repeating 600M, 400M, 200M, 400M, 600M, 400M, 200M, 400M with the same distance as a recover.
Speed work is under utilized and appreciated and I am grateful to Kumquat for leading last week with an interval workout. It helps a lot!!
Nice to meet 8 Track today and hear about the 24 hour run at the whitewater center. Gray Ghost, thanks for pulling us at pace. Keep up the good work Jersey Boy. A few more weeks and you will be feeling a little less apprehension about this F3 thing. The pain won't go away though!
thanks Men.