May 18th, 2016 By Indiana

6 PAX arrived with full MAN CARD documents ready to roll.  Following processing of paperwork the following occured.

Some stretching in the lot

PAX then moseyed to FRANKLIN SIDE of drive and continued:

SSH x 15

Merk Dogs x 15 with hamstring stretch

Windmillls x 10 slowly

Mosey to the RACE TRACK at Coltrane

THE THANG- Fartleks/Interval training. RUN RUN RUN

438 TRANSLATION= 4 sets, 3 minutes duration run, at 8 min pace.  PAX is allowed 1 minute recovery between each set walking

NEXT

327: 3 sets, 2 minute duration, 7 min pace with 1 minute recovery between each set

NEXT

416: YEP you got this, 4 sets, 1 minute duration run, 6 min pace with 1 minute recovery between each set

Mosey for quick MARY

MARY

LBC x 10

Crabberwalky x 10

MOLESKIN:

This was run day. Simple. Run hard and only have to manage the pain. Little to no jibba jabba after first set which was kind of fast at 730 pace as I waited for GPS watch to calibrate with outer space. Last 416 was done as AYG left in da tank with KGB setting pace at 5 min mile for 1 minute..PAX was chasing his backside to keep up. I will not lie. I was only RESPECT with a PAX of 5 hates and this hurt.  But was good for BRR training and good for the ticker..PAX Did 3.64 miles total. Have a little trouble walking as I post this.  Please pray for Backdraft and El AL as they are both bloated on ale and fried food. Aye..Indy

Concord

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