What a beautiful morning when the temperature is <70 and 16 PAX show up to work hard for a 60 minute workout. As prescribed by the site Q’s planning, this was going to be a speed work day, not a hill training day as the PAX experienced the last 8 weeks.
We started off with CK running down Horton St (yes down a hill), then up to the top of Copperhead. I thought this was a speed workout?!? A brief history lesson- Last year, during BRR training we switched to a speed workout 2 weeks prior and half the PAX wanted to keep doing more hills- so a split Q took place and all men got a great workout.
This year, the two-headed site Q team prepared and planned for a split Q. Back to the workout…After a .75 mile run up to the top of copperhead we did our warmup:
10x ssh
10x king david kicks
10x imperial walkers
Now is the call for splitting into groups of hills or speed work- CK took the hills, Mr. Hand took the speed work.
Hills (11 PAX):
3 hills to run, Copperhead, Art Museum Bridge, and Horton St. The goal was going up/down each hill 3 times- we only made Horton St twice, ended up with 5.5 miles and about 670ft of climbing.
Speed work (5 PAX):
Head back down to the track for 400 meter repeats x10. After each 400, take a 1:30 rest and repeat. Ideal pace is mile pace.
