18 PAX gathered in the Gloom around the VSF for the weekly installment of speed work at the Martin Middle School track. T-claps to Jorel for joining us all the way from the Queen City. Also, for Blue Crush making his Hi-Fi debut during his second week in the group. I hope you considered this workout to be a nice surprise.
At the appointed time, YHC led hobbled down to the track with the Pax in tow. After rolling an ankle yesterday on Sisyphus, YHC was given “doctor’s” orders to stick to running in a straight line. Therefore, the warm-up laps were fairly vanilla with two strides during the 800m – no butt-kickers or high-knees, and definitely no Karaoke.
We circled up for Good Mornings x 18, Imperial Walkers x 18, and King David (in attendance) Kicks x 18. Sorry, no arm circles for Sir Fazio – this is a running workout.
Today’s workout sports two different paces as we ran Long and Short intervals.
- 1,000m @ T
- 3 x 200m @ R with 200 recovery
- 1,000m @ T
- 3 x 200m @ R with 200 recovery
- 1,000m @ T
T-pace is about 1:00 min/mi slower than Mile Race Pace (which is R). I believe the Pax was eager and laid down some good sets. My pleasure to lead the group and see everyone getting better.
Out of time, so no cool down laps, only COT this AM. Name-o-rama ensued.
- King David, et al, are leaving Thursday for NOGOA (GoRuck).
- Discussion of possible second F at the Sir Walter Mile – Sandy Roberts attempting to break the 4:00 mile barrier. Friday, 8/1 9pm at Meredith College track
- Next Mile Test is 8/19 at #HiFidelity
- Several family members and friends were lifted up for Prayer requests. Plebe led us out very well.
