Fartleks with Friends on a Ramble Wednesday

19 Men posted for a fun morning of fartleks(Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”…..as defined by Wikipedia)

It was a strong showing. A few groans and grumbles during the explanation gave way to strong work done by the Pax. YHC has been proud of not only the numbers put in at Ramble of late but more so by the hard work and dedication each man has put in to kick off 2018.  Keep it up!

Promo–Great work. You have been a student of the game lately and looking for way to get better.

Polo–It has been great to get you back in regularly after the baby

CornStache– Welcome back after that “other stuff” now time to get that BQ

Bunch–The youngin returns for a good run

Borat–Strong work today. You were running well in the pack. (even in the cold)

Subprime–Yes, a 2 mile warm up. Great work. Your splits looked good. You are a rock for ramble.

Traitor–Thank you for the shout out after the workout. Glad you enjoyed it. Always a steady figure for Ramble

OC–We are glad to have you in the Charity Challenge.

Oscar–You have been strong and constant from day one. Glad you came out and joined our group. We are better and cleaner with you.

Gump–Great work. Good mental work this morning. You are growing.

McLovin–He came back to Ramble!!!

Robber– The hooded Giant joins Ramble

Paperboy– Hope you got your 30mins in.

Stent–Great work. You are loggin some good miles. Looking for big things in 2018. Get in a race soon.

Huffy– Good work. I know you liked using your tech today.

Welcome Week–Glad you are back what seems to be 100% or close to it. Itll be hard to beat your 2017 but you have more to go.

Fannie- Never underestimate a man with a knee brace. Good work out there.  DriveBy–He is all in all the time. Solid work. I love seeing your unleash the beast.

Conditions: 27 degrees

The Thang:

2mile warm up in the Melrose Heights area and back as a group.

Use the Ramble 5k course to do:

5 minutes hard(80% effort)

2 minutes easy

4 minutes hard(80% effort)

2 minutes easy

3 minutes hard(80% effort)

2 minutes easy

2 minutes hard(80% effort)

2 minutes easy

1 minutes hard(80% effort)

Cool down around MLK park and back.

We had Pax doing anywhere from 7.2-5ish miles. Good work for some hard running early in the morning on a bright brisk day.

COT & BOM

Prayer Requests:
-Traitor’s Neighbor

Announcements:
-2/3 MGC Long Run
-EVERY WEDNESDAY HUMPDAY HAPPY HOUR (see paperboy for a personal invite)
-3/23-24 Palmetto 200 (get ready to bring it F3 Columbia)

Don’t forget to let me know your short term and long term running goals so we can get better together and help each other succeed and exceed those goals.