10 Pax met at the track this morning for the first clear-skied Tuesday in quite some time for a bionic GOAT:

Warm Up

  • Fellowship pace 800

Faster

3X the following

  • 400m at a comfortable pace
  • 800m at 75% max
  • 400m at 90% max

Better

We ran the bleachers once out and once back at the end of the workout. Stairs make everyone better.

Stronger

  • Bunny hops up and down the bleachers
  • 15 Pistols on the right leg
  • 15 Pistols on the left leg
  • Walking lunge across two soccer fields
  • 20 right side lying nut crunchers
  • 20 left side lying nut crunchers
  • 20 cadence merkins

4.5 miles and a lot of leg work complete!