- When:08/04/15
- QIC: Kirk
- The PAX: You want to get faster, run with faster men
SOFA WIB Preblast – The Smokey
With BRR training in full swing, we’re doing something completely different this week at SOFA WIB – we’re going Nascar style and turning left out of OP to run the mile down to Providence Lane West. For those unfamiliar, this half-mile long road has a slight hill with five side streets.
Route: Strava map – love the elevation graph
Mosey down Providence Lane West and complete the following at each side street: 20 jump squats, 20 merkins, 20 knee ups (A little twenty twen twen). 100 of each per trip.
At Lancer, turn around and run up to Rea (no stops – this is a pure run / AYG up the hill). Repeat.
Complete 3 sets #stretchgoal, or at 6:06, run back to OP. First one back leads Mary until all are back.
Total of +/- 5.3 miles with some decent elevation change, 300 jump squats, 300 merkins, and 300 knee ups, if completed.
Kirk author
Google Maps is showing a side road on the left almost immediately after turning onto Providence Lane West, which would make it 120 jump squats/merkins/knee ups per lap. I’m going to assume we can skip that one since it’s not on the Strava map.
I’ll be leading the 10:00 minute/mile pace group tomorrow. Slower running = fewer merkins. #thinkaboutit
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