Thanks to Wolverine’s challenge Waxhaw Express has taken off as an official/non-official F3 speed workout with the goal of completing a target 5k and/or 10k race. It’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
1 mile cool down to the basketball courts on the side of the school
Captain Therkin Knockout Web
Mosey back to AO
Done! 6 miles in the books.
Thanks to Nails for taking us out today
Waxhaw Express is taking off. 10 PAX for the first “official” speed work session is a great start. Everyone pushed hard and welcome Chastain, Nails, and Tool Time to the fast side of the tracks. Chastain clearly has a track background and Tool Time has some serious speed. Nails completed his longest workout to date and the hard work is really showing.
Thanks to the kids who drew the nice chalk art on the road. The Super Mario mushroom was just what I needed on the back half of the 400m runs.