Fall had arrived by the time 12 pax arrived at Martin MS.  With the cool air in abundance, the group headed to the track with more bounce and less rumblings than in the previous balmy weeks.

The Thang:

Two warmup laps with a mix of butt kickers, high knees and accelerations.

SSH x 15

IW x 15

Good mornin’s  x 15

Windmills x 15

Continuing with the T-pace theme of our recent workouts, today’s series would be longer cruise runs.  The first was a 7-minute run at mile pace plus one minute.  Following a recovery lap, we stepped it up to a delightful 12 minute run. YHC head was on a swivel waiting for My Boy Blue to lap him. After surviving this test, we finished with one more 7 minute run.

As a back-of-the-packer, I can vouch for the improvements that many of us are witnessing in our timed miles.  For those of you who haven’t been out to Hi-Fi, join us on a Tuesday and watch your speed increase.

COT: Lamp led us out in prayer.

 

 

 

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