10K Track Time Trial — Sike!

10K Track Time Trial — Sike!

13 courageous Pax attended Fast Twitch today with YHC on  Q.  With the Q hearing of an apparent Preblast promising No Track work, a little fun was to be had for those expecting anything but track work today…

The workout was almost over before it began, as Q instructed runners to prepare for a 10K Track Time Trial.  Several Pax, led by Purple Haze, shot a look of pure discomfort and almost bolted for the exit before Q let them in on the joke.  After a big sigh of relief, we warmed up to United Faith, got in some dynamic stretching/strides, and learned about today’s actual plan…

The Workout:

• 3 Phases to today’s workout in Providence Plantation:
• 1. 6x 1 minute repeats at 5k-10k pace, 1 minute of a more “moderate” pace recovery
• 2. Team based workout including hill repeats and strength exercises
• 3. Segment assault on “BAD HOMBRES”

The Thang:

Really enjoyed my 2nd Q at Fast Twitch, and perfect weather today.  FT has developed into a very strong workout — great group of runners and guys that like to mix up some bootcamp style workouts too.  I’ve traditionally kept hands off the ground while Qing run workouts, but changed it up some today.

Phase 1: The 6x 1 min repeats began as we entered Providence Planation leaving out of United Faith.  The goal was to have more floating intervals — 1 minute hard “on”, and 1 minute of a more moderate paced “off”.  But credit to the guys — it turned into more of a Very hard minute “on”, and an easier recovery “off” — fine by me.

Phase 2:  After the repeats, a challenge was given to pair up into 6 teams of 2 to be the first to complete:

• 10 hill repeats on Lazy Branch Rd
• 50 Merkins
• 50 Burpees
• 50 Freddie Mercuries

Solid effort all around, great seeing guys work together.  And Congrats to Purell and Prohibition for being the 1st to complete it!

Phase 3: Longer interval on “BAD HOMBRES!” (Nice name Tolkien) — 0.6ish mile Strava segment down High Ridge Rd to stoplight at Providence Rd.

This one hurt a bit.  Between chasing Purell, Valderrama keeping pace, and Polly, Turkey Leg, Astro and Purple Haze and other not too far behind – this one got competitive.  All listed here got in top 10 overall of the segment!  And props to One Eye and Prohibition for a sold strava segment result (Mr. Brady, Runstopper and others, get on Strava!)

Once we regrouped at the light, C/D up Providence hill to Latin, and the workout was complete, tired legs and all.