One way to get faster is to get your legs used to changing speed during training. Some folks do this during heart rate training as well. Our goal today was to get our legs used to changes in pace. The guys put in some good work and watched Ken Doll suffer through IPC week 3 today too. YHC ain’t looking forward to IPC after seeing that!
Here’s how it went today:
Conditions: Clear; Low 70’s; humid
Disclaimer/Prayer
Warmup to first light pole:
Butt kicks
Frankensteins
High Knees
Stretch
400m mosey
2 mile change of speed, 800’s:
From track start line
– 600m 5k speed; 200m half speed
– 1 minute rest
– Rinse and repeat x 3
1 mile, 100’s:
– 100m half speed down the track; 100m mosey back up; 10s rest between sets
– Rinse and repeat x 3 for a full mile
Mosey to stairs:
– Up and down stairs for TomCat without the exercises, hitting each stair, adding in taller set of stairs on side of gym
Recover mosey back to flag
Total distance: 3.5 miles
Announcements:
* Vote for Ken Doll; give as you feel led
* Safe Run TBD
* Gauntlet TBD
* Iron Pax Challenge in September will be Tuesday’s at CAT, Surge, BeechHouse, and Hollow; Shawshank will be normal BC on Tuesdays, with IPC on Thursday
Prayers:
* Nail Pop’s nephew who collapsed and is having some medical issues
* Iron Mary’s M who injured her hand
* Lizard Man being deployed to California to help fight the wildfires
* Family of Levi Kohls; Levi is 4 years old and has Leukemia; his mother is a friend of Cheers’ M
* Marriages, virus victims, world, national, and local leaders