🍦🍦🍦🍦 x 400
Date: 2026-01-27 AO: Swift Q: bratwurst , PAX: bunker, bratwurst, Gump, gumbo, jrr_tolkien, midriff, tagalong, citgo, shrinkwrap, Patches, Brisket, frasier FNGs: None COUNT: 12 WARMUP: Head on down to Rushmore on “the course”, exercises along Harney & Rushmore
THE THANG: 3 sets of 4×400 with 200m recovery after each. 1st set at 10k pace (same effort as prior 3 weeks), 2nd set at 5k pace (3-4 sec faster per 400 that the first set), 3rd set at 2mi pace (3-4 sec faster per 400 that the second set). Make sure you start each 400m with someone, so it may take a little more or less (or slower) rest than 200m. #nomanleftbehind
Quite a turnout for a chilly run in the teens. Only South Charlotte running workout for the day after FastTwitch bailed, so it’s very fortunate that we have lit streets to spot the ice and private snowplows (though they did run right past us a couple of times).
Cones were set at each 100m along the 400m course with engineering precision to the nearest +/- 1m. For some reason, the recovery seems so much further with cones.
That wraps up the January Half-marathon Prep! Hoping :crossed_fingers: that flipper is still on for February.
THE THANG: 3 sets of 4×400 with 200m recovery after each. 1st set at 10k pace (same effort as prior 3 weeks), 2nd set at 5k pace (3-4 sec faster per 400 that the first set), 3rd set at 2mi pace (3-4 sec faster per 400 that the second set). Make sure you start each 400m with someone, so it may take a little more or less (or slower) rest than 200m. #nomanleftbehind
Quite a turnout for a chilly run in the teens. Only South Charlotte running workout for the day after FastTwitch bailed, so it’s very fortunate that we have lit streets to spot the ice and private snowplows (though they did run right past us a couple of times).
Cones were set at each 100m along the 400m course with engineering precision to the nearest +/- 1m. For some reason, the recovery seems so much further with cones.
That wraps up the January Half-marathon Prep! Hoping :crossed_fingers: that flipper is still on for February.
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