As YHC rolled out of bed this morning, I could hear rain in the downspouts. The pessimist on my left shoulder indicated that no one would show up for HiFi today. And then the family pooch decided it was uncharacteristically time for a pee break 2 hours prior to her appointed hour. This morning is not starting off well. No pre-run for me, after taking care of business I had to drive (*shocking*) to the AO for this morning’s workout.

I rolled in at 5:29am and found 6 other of the faithful ready for a weekly dose of Tempo and Speed, with one Huxtable arriving during the warm-up. Again with the pessimist whispering, I knew the mist would not last and we were destined for a downpour, but we set off for our tasks on the track.

  • One mile warm-up jog with 4 x 70m Strides
  • Circle of Active Stretching
    • 20 x Good Mornings
    • 20 x Imperial Walkers
    • 10 x Windmills
    • 10 x ‘Mericans
    • From Downward Dog, 5 x Donkey Kick holds each leg (Glute engagement)
    • 5 x Captain Morgans (Psoas Hold) each leg
  • 2 x 5 min Tempo (“Comfortably Hard = mile pace + 45 to 60 sec)
  • 6 x 30 sec Fast (Mile pace, or perhaps a bit faster)
  • 1 x 5 min Tempo (Here we see who pushed too hard on the final 2 – 30 sec repeats)
  • Half-mile warm-down Fellowship jog

COT

  • The rain held off – mist only throughout.  Molasses led the way (as usual) with Huxtable and YHC closing from behind.  The two of us had some aggressive starts on the 30 sec sets just to show Molasses we were there, but alas – he has another gear…
  • Welcome back Two Snaps Up.  Another good performance on the track – Way to hang.
  • Prayers for Rain Man.
  • Memorial Day Convergences at Zero Hour (545-630) and Catalyst (700 – 800).  I smell a double-down opportunity.
  • Two races to register for

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