12 PAX met in the crisp morning Gloom at Martin Middle School. The 100% full moon was out and brightly lit the way around the rubber track. The usual female group and their dog were there, as was a friendly Orthopedic from the surrounding neighborhoods… YHC needs to EH the good doctor for future #Hi-fidelity work.
On to the Thang
Warm-up half mile with high knees, butt-kickers, and 2 strides
Circle of Stretches: Windmills x 14, Imperial Walkers x 14, Good Mornings x 14
1 x 1 km @ T-pace, rest for 2 minutes
3 x 200m @ R-pace with 200m slow recovery
2 x 1 km @ T-pace with 2 min recovery
3 x 200m @ R-pace with 200m slow recovery
1 x 1km @ T-pace.
COT.
The buck rogers report – missing in action while my internet at home is gradually restored from the move….
Moleskine –
- T-claps to the group for strong work today. Much grumbling makes the QIC a happy man. I apologize for the pace as I was feeling good. Maybe it was the Honey Stinger Ginsting pre-workout, but my paces were 30 sec/mi faster than expected.
- Warning to others – be careful not to hurt yourself in these situations. <Yoda> Always mindful of your legs you must remain. </Yoda>.
- First encounter of another doing speed work on the track – try to practice good lane discipline and recover in the outer lanes, while working hard in the inner lanes.
- Lifting up Dufresne as he recovers
- F3 Christmas party – be at Tyler’s Taproom on Thursday evening.
