4 showed up to try to get faster (or at least maintain forward momentum).
Thang:
10min warm-up run around the parking lot, then down to the track.
3x1600m at 10k target pace less 30-45 seconds (note – this requires one to have a target pace for a 10k… lots of math that early in the morning). 3 min moving recovery intervals between sets.
Cool down.
Total distance covered: ~5miles
Moleskine:
Entry to track took a little creativity (and calling on days of our youth to shimmy between a chained gate)
Bertha officially declared October as "save the nipples" month. Shirt came off again. Apparently all the hair from the top of his head has relocated to his torso.
Good to see Sonar out and mobile. He gives new meaning to speed training.
Mater continues to rock the running (breathing like a freight train).