It was a perfect morning for some speed work today at The Bounty. Not too hot, not too cold, couldn’t have been more perfect if we were Goldilocks! Great time today as always. This is one of the more challenging AO’s that YHC attends and is also hard to Q. Thanks for running around with me today, men!
Here’s how it went:
Conditions: Cloudy, mid 40’s
Disclaimer/Prayer
Warmup:
1 lap mosey
All on the tracks start line to light pole:
Butt kicks
Frankensteins
High knees
Gassers across the football field x 3 down and back counts as 1
On track:
2 Mile ladder
* 100m sprint and 100m mosey 30s rest
* 200m half speed/200m mosey 30s fest
* 300m half speed and 300m mosey 1m rest
* 400m 5k speed and 400m mosey 1m rest
* 600m 5k speed and 600m mosey 1m rest
Move to start line:
At start line, 1 minute rest in between
Run 100m backwards and stop at 100m line
Rinse and repeat x 2 (total of 400m)
Total distance: 3.5 miles
Announcements:
* 12/14: Christmas party
* 12/14: Kiawah Marathon
* 1/4: Harbison 50k
* 2/15: Dam to Dam
* 3/23-24: P200
Prayers:
* Hedges FIL with health concerns
* Raft’s M