It’s been a couple weeks since YHC has posted at The Bounty and it didn’t take long to realize it! You can’t miss too many weeks of speed work and expect to come back as strong as you were. YHC is looking forward to sticking with these Monday morning workouts and see where they’ll take him. Great group as usual this morning. We got after it.
Weather: Fall is in the air – 68 degrees
Prayer
YHC showed up with some big ideas for some speed ladder work. Sometimes YHC dreams a little big. Today was one of those dreams that didn’t exactly work out, but we still got some good work in!
Plan was to run the following:
2×800, 4×400, 6×200, 8×100 then back up the ladder.
That plan quickly went south! Here’s what we actually ended up doing:
The Thang
1 – 800 warm up at about 70% of your 5K pace
Down the ladder to 400’s
4 – 400’s (Crowd pleaser)
Continue down the ladder to 200’s
6 – 200’s
Ouch! YHC hit the wall here.
Move back up the ladder to 400’s
1 – 400 (YHC was out of gas at this point. Though we’d try to get 2×400, but it wasn’t happening today!
Finish with 1×800 at a recovery pace
COT
Count-o-Rama
Name-o-Rama
Announcements: Harry Bison coming up on Nov 17th (YHC will share registration link), Nov 3rd – City Ruck Tour, RC’s 60th Birthday Q on September 27th, Cheech 10K – Nov 10th, Harbison 100M, 100K, and 50K on Jan 5th, Wildcat CSAUP on December 1st.
Prayer Requests: Flood victims,
Prayer