The Times Got Cut Down

The Times Got Cut Down

10 Mountain Goats posted, including an on time Joker #loveyoulikeabrotherbrother and off we went for a little warm up and a run that looked like this:

Warm up down Strawberry Lane, hang a right on Rosecliff just to say we ran at least one hill, back to the SCMS track for the dynamic warm up of:

Heel walking x 20 each straight, oot, in

Toe walking x 20 each straight, oot, in

B skip x 20 each legs

Stride it out with gradual speed increase

6:00 at your M pace (Marathon pace) with 3:00 recovery

5:00 at T Pace (Threshold pace) with 2:30 recovery

4:00 at I Pace (Interval pace) with 2:00 recovery (see where this is going?)

3:00 at I Pace with 1:30 recovery

2:00 at R Pace (Repetition pace – only slightly slower than your mile time) with 1:00 recovery

1:00 at R Pace with :30 recovery

Cool down run

Perfect on time finish

NM:

Not so perfect Q fail have the recovery go the opposite direction…except we didn’t quite totally regroup…so then some ran one way, some ran the other, it is interesting how quickly you have to get out of each others way when there are runners going the opposite direction on a track especially on a quicker pace interval…#QFail YHC will work on NOT doing that next time.  Got some good feedback on the rest times as well, may modify this one a little for the next go round.  Must say that Voodoo kept his footsteps pretty close on YHC’s heels, thanks for the push brother. Insomniac is definitely showing the improvement, you may not see it brother but the rest of us do!