9 PAX joined and surprisingly none of which were directly involved in the previous day’s mumblechatter. Those PABs decided not to show, not sure why, only can assume they are terrible at running, taking direction, or both. Welcome to Hi Fidelity 9 PAX. What a great group of runners this morning, all very close in speed. Welcome to Raleigh’s best track workout.

The Thang:

Warm up lap, start some high knees, add in some simultaneous sir fasio arm circles. Yes, you look ridiculous doing those 2 exercises at the same time. Scare site-Q Enron with some Merkins (because any good running workout should involve some merkins). I was going to move this workout towards a boot camp style, but decided to beat everyone up with some race speed.

200, 200, 400, 400, 600, 600, 800, 600, 600, 400, 400, 200, 200 – 1 minute rest in between. Forget T pace, this is race pace son!

Any questions?

COT:

Great job to our 1/2 marathon and full marathon runners, had some PRs.  See twitter for full update.

Sign up for the Turkey Trot (8k, apparently a 5k and a 10k got together the other weekend and made an 8k) and Jingle Bell Run.

Layover took us out, at least I think it was layover.  Long day.

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