This is the story of 8 runners the chose to get faster in the wee hours of the morning.Warmorama:2 easy laps around the track. A little stretching 2x 20 yard rounds of high knees, butt kickers, and what I think we decided was a Toy solider march.The Thang:Mile 1:1st lap 25% effort2nd lap 75% effort3rd lap 25% effort4th lap 75% effortRecover for 2 minutesMile 2:1st Lap 25%2nd Lap 50%3rd Lap 75%4th Lap 100%1 cool down lapMosey up to the parking lot for some stretching to wrap things upRecover RecoverMoleskin:1) What an awesome group of men this morning! It was a pleasure to get to run with you all. 2) Every single pax in attendance is HC for the BRR! Impressive!3) conversation were happening throughout but I think the big take aways for us were:Stretching is so, so important!Foam rolling although super painful and hard to find time for and really cut down on recovery time between runs. Let your arms do some of the work, expecially on up hills!And lastly, don’t over think it! Run the way that feels comfortable to you!Again, fun time this am! I’ll see you in the gloom!Chapo