That’s right – the 7th installment of the Mile Test at Raleigh’s Hi-Fidelity. 13 pax arrived in the gloom of 5:30am, but the appointed Q – Flatline – was nowhere to be found. Fortunately, YHC arrived to cheer on the pax from the Disabled List, so we were able to continue unabated. It turns out, Flatline fart-sacked had “an alarm clock failure” and missed out on the fun.
As I said that I was on the DL (6 stitches in my knee – another story for a later time), I instructed the PAX from the sidelines, coach style, for the duration of the workout. Sunshine made his debut return to Hi-Fidelity with his herniated disc and walked the workout.
The thang follows:
- 1 mile warm-up
- Circle of Active stretching – Good Mornings x 20, Imperial Walker x 20, Windmills x 20
- Two laps ramping up to race pace. First lap at T-pace. 2nd lap at Mile Pace.
- After a bit of “recovery” time, toe the line for
- Mile – all out.
- Pepe – 5:14
- My Boy Blue – 5:47
- Wendell Gee – 5:56
- Velvet – 5:57
- Chong Li – 6:11
- Layover 6:13
- Mayhem – 6:15
- Shaggy – 6:25
- Butcher – 7:10
- Speed Bump – 7:23
- Pergo – 9:02
- More recovery time
- 2 mile “Progression Run” starting at Mile Pace + 2 minutes, then take 0:10/mi off each lap.
Notable accomplishments from the Pax
- Pepe set a new site record with a 5:14 mile. Well done brother. Youthful exuberance. With some further time, I see a 4 handle around the corner…
- Butcher and Pergo both dropped nearly 30 seconds off their Mile time. T-claps indeed for that much improvement in 3 months. Keep it up!
- Layover (6:13) and My Boy Blue (5:46) are staying uber – consistent with times within a second for the past few sessions
- Complete history of the 7 tests
A pleasure to lead the group and see such great progress in the speed arena. Looking forward to more speedwork in the near future.
