February 12th, 2016 By Sid Vicious

5 tough men rolled out of bed to get a little faster.  It seemed a little warmer than Wednesday morning in the gloom.  We told ourselves that to get fired up for some speed work.  The work out went like this…

Warm up

2 X 400’s – Relaxed pace

1 X 200 – Relaxed pace

**Stop at the steps

The Thang

Run up and down the steps – 15X

6 sets of these – run continuously

• 1X 400 run at 5K pace (~2:00 per 400) – 1 lap
• 1X 400 run at relaxed pace – 1 lap

**Stop at the steps

Run up and down the steps – 10X

Cool Down

1X200 at relaxed pace (ran out of time)

Mosey back to Parking Lot

COT – Banjo Boy took us out

Total distance ~ 4.3 miles

Moleskin

• Thanks for the opportunity to lead, it is always an honor
• Strong work by the PAX, way to push
• Bull run at 6am and Railyard at 7am tomorrow
• Check out the new AO at the speedway (White Lightning) bootcamp, @Clueless, @Gamma, @SSMinnow and I went last Monday and it was awesome.
• Check out the new bootcamp AO starting on 3/16 at Concord Robinson (DAWG House)
• I am very proud of the Panthers 17-2 season, but disappointed with the Super Bowl.  Hopefully they will use it as motivation for next season!  #KeepPounding

 

Acceleration, Harrisburg

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