A coterie of hardy forty-somethings braved the ice and howling wind for a 5k PR-building workout.


400m light jog

Circle up with good mornings and imperial walkers x15, plus 10 walking lunges


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.


Moleskin: + Tarheel 10 miler is 4/26.  A number of F3 brethern are slated to run.  F3 dads is this Saturday.