With the Penn Relays coming to a close this weekend, YHC wanted to bring a speed workout to the Bounty which mimicked the relays by highlighting some of the distances and various paces that the athletes accomplished over the weekend. Since the Bounty takes place on the track (at least when YHC has the Q) what could have been better than a ladder workout.
Here we go…..
Conditions: 60’s a warm
2 minute warning, 1 minute warning, go time
Disclaimer, not a pro, no FNG, listen to your body
Opening Prayer
Mosey to the track for an easy 2-lap warm up
After 2 laps….high knees to first light pole and back, butt-kicks to first light pole and back, Frankenstein to first light pole and back
The Thang….
The Wildcat Relay Ladder
-100m sprint, 100m mosey
-200m sprint, 100m mosey
-400m (5k pace or faster), 100m mosey
-800m (10k pace or faster), 100m mosey
****recovery lap****
-400m (5k pace or fast), 100m mosey
-200m sprint, 100m mosey
-100m sprint, 100m mosey
Continue mosey to finish lap around the track to get back to the starting line
The Social Distance Indian Run/Fartlek
YHC spaced the PAX out according to the arrows on the track in a single file line….head of the line sets the pace, back of the line does 10 air squats and sprints to the front and sets the pace while all PAX keep the spacing consistent. After the first lap we added the fartlek element for the second lap where the pace on the straight-aways was faster than the pace of the curves. After the 2nd lap we finished with a recovery lap taking it back to the shovel flag.
Speed work distance(according to YHC Garmin): 3.55 miles
COT
Count-o-rama
Name-o-rama
Announcements:
-Safe Run Lexington starts May 16
-Lexington Half Marathon being rebranded Run Hard Half Marathon, all races, and routes will remains, F3 Challenge/Cheech 10k will take place again. Race day is Nov 12, sign up promotions start today
-Run Hard 5k May 7, see Blue Bloods to be a Buddy Runner
-Art Loeb Hike, Labor Day weekend
Prayer Requests:
-Unspoken Surge Request
-Unspoken Shank Request
-F3 PAX and FiA’s battling cancer
-Cheers family friend battling cancer and COVID
-5YO Girl Briella (sp) and her family after suffering seizure during church services yesterday
-Marriages
Closing Prayer