With only a virtual shovel flag at hand,10 men gathered in the early gloom for some speed work to get a sense of our time for Thunder Road
Warm up COP – SSH X30, Merkins X10, Peter Parkers X20, Imperial Walkers X20
Yasso 800 – Alternate 400 meter recovery jog and 800 meter speed run. Yasso 800 is supposed to allow you to predict your marathon/half marathon time based on your average time over 10 sets of 800 meters. Avg 4 minute time for 10 sets of 800 meters would equate to 4 hour marathon/2 hour half. Avg 3 min 30 sec time would equate to 3.5 hour marathon or 1.45 minute half. This one was OYO but looked like everyong did a good job of pushing themselves. We can’t get in 10 sets in 45 minutes (maybe Frasier) so everyone will have to try it another day when they have an hour (or more) to get a good sense of time.
COP – Mary (Dolly, High Flutter, Slow Bicycle, Protactor) while the PAX finishes their last set.
Light crowd as I couldn’t get the Kingswood guys out of the fart sack (Leroy, Cadillac, and FNG for next week). This was my first time running the Yasso and it is simple way to gauge where you are in terms of time for the marathon or half. The Q has some work to do to hit my goal of 1:45 in the half but at least I have an idea of where I am.
I’d like to think the time shown in the featured image is mine but no way I can sell that one. Frasier might be able to give it try – he was moving. Slim Fast was right there with him and TL passed me in the last set for three Larry Birds (at least). Next time I’ll go back to my strength – burpee/squat suicide ladder.
Announcements – Rock Thrill noted there will be a 5k race in Fort Mill coming up to support a charity in honor of his younger brother who passed away a few years ago. Keep an eye out for a pre-blast on the web site or the weekly South Charlotte email blast for sign up information, time and date.
Tutoring continues at Billiingsville (Wed at 4:30) and AG Middle School (Thursday at 4:00 for recreation and 4:45 for tutoring if you can’t make it early). Would love to have more men and I encourage everyone to try it at least once. Contact me at email@example.com for more information.