Short & Fast TWSS

Short & Fast TWSS

So there were 14 pax for this weekly rendition of Mountain Goat, which apparently had an over ambitious Q comparing the pre blast to the actual workout, my how time flies when you’re slogging it out with your F3 brethren.  That looked something like:

Warm up as per usual, including the usual comments about YHC’s short sleeved shirt (it was warm out) and white shoes (they only come in white), it’s ok I can take it 🙂

Dynamic stretching

4 x 400 m with 400 m recovery at mile time pace, for those mathematically inclined this would give almost a mile at race pace broken up, important to not exceed mile pace, especially early on

4 x 200 m with 300 m at approximately mile pace minus 20-30 seconds, yes this is pretty fast, but it is pretty short with a long recovery, this is a very hard effort but not an all out sprint…

oops – didn’t get to the 4 x 100 m with 200 m recovery at 90-95% AYG – obviously fast with very long recoveries, focus on form, focus on breathing

Two laps “backwards” on the track to cool down, up to the cars and wow, look at that 6:15 already.

NM:

Slim Fast joined YHC for a light pre-run which was slightly quicker due to that fact.  Brat and Mr. Brady were out in front as one would expect, Joker pulling up close behind, the non-aero vest no doubt slowing him down just a tad.  Icicle and Early Bird were confused for each other at least 4 times, although for once, not by YHC (say nothing and sometimes you get rewarded), but they were running together at a pretty quick pace.  The Mouth was unusually quiet as it appeared he was working pretty hard, I guess that’s the way to do it.  Nuke was steady on the pace and looking strong and consistent, way to keep that improvement coming!  All strong efforts out there and a lack of O2 for YHC no doubt caused loss of memory on other notable efforts so sound off on what you saw below.

Thanks to Mr. Brady for the send off into the day!

Announcements:

Fast 5 relay, 5 person team, each running 1 km (.62 miles) and each team requires either a 200lb or a #Respect, YHC would love to join a team to meet the Clydesdale requirement.

RLB coming up in a few weeks, can double down on that and the Knights game for F3 Dads, not a bad way to spend a day.

Slim Fast offered to connect anyone interested in running the Great Smokey Relay up with a team looking for 2 more runners so you can contact him @maclisll on twitter