Seven gloom warriors posted for an SOJ run by the river. YHC had something a little different in mind, and it went like this:
Mosey from Bettie Weaver ES to the JRHS track (.5 mi)
400 x 3 easy on the straights, striders on the turns (90% effort, long strides)
400 x 1 recovery
400 x 3 easy on the turns, striders on the straights
400 x 1 recovery
400 x 3 increasing tempo (70%, 80%, 90%)
400 x 1 recovery
5 and 6 milers repeat until 06:10…
Mosey back to BWES (.5 mi)
NMMS:
Many thanks to the PAX for getting it done this morning. That 90% lap sucked big time, but at least the track was flat!
Good luck to Lugnut with the Las Vegas half marathon
2 Comments
Great job guys – we will try that out on the Twin Team hill next time…;)
I will be sick, dead or otherwise occupied next time I see Doublemint as the River Run Q.
Great change of pace today…pun intended.
Lug – you are going to rock the half. Enjoy it brother. Safe travels.