YHC missed the last couple of Bounty WO’s and decided it was time to get on the Q sheet for a little extra accountability. Got a DM from Wild Hog yesterday asking about what time “Speed Camp” started and got pumped about some new blood joining us ITG. With all the CSAUP’s lining up in November, December, and January there’s no better place than The Bounty to get ready! It was awesome to see Dos Equis back out there with us this morning too! This guy knows the benefits of speed work.
Weather: Couldn’t ask for better – clear and mid-50’s
Disclaimer: Forgot it, but these guys know the drill.
Mosey to the track
Fartlek Mile – Mosey the straights and sprint the turns for 4 laps (One mile)
200M Recover mosey (Walk)
4 x 400’s with 200M recover mosey
6 x 200’s with 100M recover mosey
800M cool down
Distance Covered: 4 miles
Announcements: Cheech 10K and Half Marathon (November 10th), Harry Bison 15\30K (November 17th), Harbison 25\50K (January 5th), Dam to Dam Relay (February 9th), Palmetto 200 (March 22nd).
Prayer Requests: Grave Digger’s Mom and all Mom’s struggling.