PB – Slick Track racing

PB – Slick Track racing

Late pre-blast, but oh well…Labor Day – convergence, golf, family, neighborhood cookout.

Yes, BRR is this week, and the temptation is to rest up just to avoid injury.  For those so inclined, enjoy the fartsack.  For those that miss the camaraderie, or just think it’s ridiculous to start tapering so early, tomorrow’s SoFa WIB will be light on running but heavy on track work.

Run the block – choose your own adventure (L or R out of OP), just be sure to hit Abbotswood, Windyrush, and Summerlin.

Partner up at the OP Park track – roughly 1/8 of a mile.

P1 – run a lap
P2 – alternates 20 flutters, 20 LBCs until partner returns

Flapjack

P1 – backward run a lap
P2 – alternates 20 knee ups, 20 Russian twists until partner returns

Flapjack

Partner lap – partner wheelbarrow the straight aways (switch as needed), burpee broadjump the turns.

Lather, rinse, and repeat until 6:15.

Total mileage should be +/- 3 miles with a lot of core (quicker recovery muscles) and minimal leg work.  Amazingly – no pull ups this week.