DATE: 2023-05-02 AO: Swift Q: bratwurst PAX: Chopper, citgo, frasier, Hippie, midriff, soft_pretzel, retread, wingman, das_boot, Dosey Doe, Kielbasa, bunker FNGs: None COUNT: 13 WARMUP: Head off to the Bull Ring w/o the Q (who was running late). 1mi warm-up done. Dynamic Exercises w/ strides.
THE THANG: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, 600m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace. 120 sec recovery after 200m intervals and 60 sec recovery after other intervals.
Added bonus to repeat until 0605 400m @ 5k pace, 200m @ goal mi pace w/ same recovery as before
@frasier and @citgo back in the speed and haven’t lost a step. The distance training must have been great for Frasier and the time off just what Citgo needed to get healthy.
Hippie was holding down the second pack solo for a while, and hopefully makes it to the time trial healthy to beat that very attainable 1mi goal.
Midriff found Soft Pretzel’s hand to hold and made a strong duo.
The rest of the Pax on the workout looked like they were flying solo – Wingman, Das Boot, Retread, and Chopper – but all got in everything and most included the Bonus.
Kielbasa was going round and round for some 1mi intervals, Dosey Doe ventured into the gloom to get some off-ring miles, and Bunker was ou tthere stretching the legs after his weekend Ultra.
MARY: Arrived back at the lot 3min early for some planks and stretching.
ANNOUNCEMENTS: – WTF (Waxhaw Trail Fest) is not too late to sign up, but it does take place THIS Saturday 5/6. See other threads for the Preblast. – Taco Stand and Tagalong headed uptown for some BBQ tomorrow 1130 at lunch. See one of them for details. – Timekeeper (meets 0630 at Einsteins every Tuesday) is going through the book “Poverty, by America”. Join us for very interesting and challenging discussion.
COT: Citgo took us out.