12 pax met at the track of Martin MS for what they hoped was a fun running workout. Little did they know that it was going to be a slogfest featuring at least 4 invisible shirts. There were 3 other groups on the track besides us regulars, so things got a bit crowded. I felt a disapproving eye from the Inside-Out Sports coach with his clipboard. However, #IronSharpensIron, we are out here to push ourselves.
2 warm-up laps, then circle of stretches
* Good Mornings x 16
* Imperial Walkers x 16
* Wind Mills x 16
Sendoff intervals – stolen from the 2.0’s swim practice, are intervals where the Pax leave every 1 minute, 2 minutes, etc. The faster you run, the more rest you get. The times were challenging as rest was sorely missed. Here is what we did
+ 6 x 200m @ R every 1 min. Effectively, 10 – 15 sec of rest
+ 4 x 400m @ R every 2 min. 20 – 30 sec of rest
+ 2 x 600m @ R every 3 min. 30 – 45 sec of rest
+ 4 x 400m @ R every 2 min. 20 – 30 sec of rest
+ 6 x 200m @ R every 1 min. 10 – 15 sec of rest
Cool down laps
COT
* Q school 5/15. 3rd F Dinner 5/17. F3 Dads 5/21. Battle of the Bags 5/22
* Prayers spoken and unspoken were lifted up
