As if the rain wasn’t enough to make a PAX contemplate a fartsack or a Q, the temperature was around freezing as well. Doing speedwork on the track didn’t seem possible today so YHC had a backup plan for the breezeway. Needless to say…the rain, the cold, and the breeze…..we now know why its called the Breezeway.
The breezeway doesn’t offer too many options so one has to be creative to vary the workout some to not only get in the speed, but to get in some miles as well. Thus YHC and one other PAX worked somewhat of a ladder to get it done. Here’s kind of how it went…..
Conditions: Steady Rain, Breezy, Low’s 30’s
NO minute warning….relocate from track to breezeway….Disclaimer…not a pro….no FNG…listen to body
Opening Prayer
Short mosey to the start of the breezeway…quick stretch OYO…mosey to one end of the breezeway and back for a quick warm up.
The “Ladder” Up
The PAX lined up (both of us) at one end of the breezeway for breezeway suicide runs. There are 3 breaks in the breezeway so we ran to first break and back….to the second and back….to the third and back…and alllll the way to the other end of the breezeway and back. Rinse and Repeat for 2.
Next we lined up again at one end and sprinted to the first break…did 10 air squats….sprinted to the next break…10 air squats…sprinted to the next break…10 air squats…sprint to the end….turn around walk 15 seconds and mosey back to the other side. Rinse and Repeat for 2.
Next up was gear shifters. We lined up at one end of the breezeway….ran at 50 percent thru the first two breaks….ramped it up to 75 percent from break 2 to break 3 and full out from break 3 to the end of the breezeway….turn around walk 15 seconds and mosey back to the other side. Rinse and repeat for 2.
At the top of this “ladder” was the fartlick portion of our run. We lined up at one of the breezeway and jogged to the third break and then sprinted from the 3rd break to the end….the reversed it back to the other side…jogging to what was now the 1st break coming from the other way…and sprinting back to the other side of the breezeway. Rinse and repeat for 2.
The “Ladder” Down
After the 2 fartlick rounds we did one round each of the previous rounds going a round of gear shifters, a round of “squat-and-gos” and a last round breezeway suicides. Upon completion mosey back to the shovel flag.
Total Distance: 3.5 miles
COT
Count-o-Rama, Name-o-Rama
Announcements:
-D2D (2/26)
-Be the Buffalo 5k (TBD)
-LRAH 10k, 5k (3/19)
-Inaugural Don’t Suffer Challenge (Date and Time TBD)
Prayer Requests:
-BB new part-time career venture
-LeClair family
-All other unspoken
Closing Prayer