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.