A coterie of hardy forty-somethings braved the ice and howling wind for a 5k PR-building workout.
WARMUP
400m light jog
Circle up with good mornings and imperial walkers x15, plus 10 walking lunges
THANG
Combo workout intended to simulate tired legs at the end of a 5k.
- 16 minute tempo run (half marathon pace). PAX ran approx. 3200m, with Enron leading charge with comfortably sub-7:30 pace.
- 3x1000m at 5k race/goal pace minus 10 seconds, 200m recovery jog.
PAX ran well, particularly given the nasty headwind coming out of turn 4. Ben Johnson, Sunshine and Enron targeted 6:30 pace splits (4:00), Layover, and Steroid targeted 7:00 splits (4:20). Entire group finished strong with gutty final split.
Close with hamstring and quad stretches.
COT
Moleskin: + Tarheel 10 miler is 4/26. A number of F3 brethern are slated to run. F3 dads is this Saturday.
