Four weeks ago at Titan we did 5 x 1000 meter repeats, Backblast here.
Two weeks ago at Titan we did 4 x 1200 meter repeats, Backblast here.
Today we continued the theme of increasing the density of our workout, while keeping the volume (overall mileage) roughly the same.
Here is roughly what went down:
0501: A nice run standard with Mr. Holland and YHC. The route we scoped out actually turned out to be helpful.
0532: By the time Jorel gets his flair going, we are 2 minutes behind. Informed the Pax that the gates were locked to the track. As in, 4 gates with at least 1 locked padlock on each. Climbing the fences deemed too risky so we audible-d to a nice route.
WARM-O-RAMA:
- High knees for a short stretch
- Butt kickers
The Thing:
- 1 mile run into the Latta neighborhood, keeping the route as simple as possible
- Recovery jog for another .10 miles
- IST x 15 IC
- Soybean farmers x 10 IC
- Slow windmill x 10 IC
- 1 mile run back to the AO, slightly faster than the first mile
- Toy soldiers x 10 IC
- Hold Al Gore for ~30 seconds
- Run .50 miles to the Latta clubhouse, run .50 miles back to the AO. Instructions were to run the second half mile faster than the first
Circle up for some Mary.
Mary:
- L / R Quad stretches
- Hamstring stretch, into calf raise with arms overhead
- Calf stretches using downward dog
- Butterfly stretch, which more sophisticated folks might call the cobbler stretch
Recover, recover. According to Strava, we covered 6.03 miles across the standard and main event. Which means we probably covered roughly 3.5 miles during the workout. Apologies, did not stop my watch in between.
Moleskin:
- It was great to have Omaha, Shaken, and Tiny Tim join us! They are all training for the Half-Ironman in Wilmington. For a race in late October, they definitely seem fit already on this warm August day.
- We roast the ones we love. Just kidding about the flair thing Jorel, definetly glad we didn't take off before your arrival. YHC is hoping to get added to the secret Fartlek run group text chain thing!
- Mr Holland was speedy despite a weekend spent in Raleigh eating "well" is roughly how he put it. Always good to catch up over a nice standard and glad I didn't get us lost. (Although I do kind of owe you one)
- Reminder that Titan is moving soon to the very clubhouse we ran to on mile 3 today. It will be changing from a "Running with Pain Stations" workout to a boot camp.
- Thank you Jaws for the opportunity to lead. You were missed buddy.
It was a great morning gents. Appreciate you coming out, even though most of you probably passed other AOs on the way to Titan.
Turnpike