0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 1-2 min stretch
0525– Get into groups that you normally run with. Always try to start with at least one other person. The quantity of intervals you get in is not critical, for it’s the consistency of the intervals that will be key.
ODD Interval: Use Lanes 1&2 to run 800m (2 laps of the track) at Interval Pace (a.k.a. I-pace, 2 mile race pace, VO2Max, or a “Hard” effort – find your’s here at http://runsmartproject.com/calculator). This will be run in the normal direction of the track
ODD Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, using the blinking light as a turnaround point, and run back to main Start/Finish line to get to starting point for the EVEN intervals.
EVEN Interval: Use Lanes 5&6 to run 800m at I-pace on the Outside Lanes of the track in the Opposite Direction
Note: because the Outside lanes are a further distance, the finish point of this interval is not the same as the starting point. Finish the second lap at the flashing light
EVEN Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, past the main Start/Finish area, use the Blinking as a turnaround point, and run back to the main Start/Finish line to get to starting point for the ODD intervals.
REPEATO until 0600
moleskin- lots of good work put in today. Most pax got between 4-6 800 sets st interval pace. That is 2-3 miles of running st max heart rate with short break. That’s not easy
total mileage ranged from 3.8-5 miles depending on speed of interval laps
tclaps to vanilla for posting and running some strong laps with YHC and slate
moneypenny was out front and got an extra set ahead of everyone. Not even sure if he got tired.
tclaps to Kwik way on the mend from plantar fasciitis and wisely took it easy today.
tclaps to those who posted today whose legs are still sore.
We have not seen the Fia ladies on Friday mornings at TopGun in weeks. They were out with force today. Not sure what they thought about us running the wrong direction on the even laps.
I think slate almost ran one over as she tried to cross the track without looking both ways. Was a near fatality.
COT – YHC was beat tired and forgot to do name o rama. We did get in 3-4 min stretching.
announcments
– depot/goat/foxhole at the mission this week
-havoc at the mission next week