September 17th, 2018 By Laser

8 PAX started the week off right with speed work at the ‘ol middle school track.  Evidently this is such a hot spot for runners like us they had to lock the fence to keep out the riff-raff.  But we are F3 men and we are not afraid to jump fences.

We started with a couple of warm up laps while YHC explained the order of the gloom.  About 200 yard in, Metro asked for a recap as he came strolling up late. YHC ensured the young buck that showing up on time would provide him with all the instructions he needed in the future.  Metro had an excuse at the ready saying he was parked right at the end of the track but had no idea where the track was.

After the 800 meters of warm up mosey we stopped for some dynamic stretching as many of the PAX had not stretched yet.  The rest went down as so:

4 laps @ 5K Race Pace or 80% effort

2 lap mosey (catch your breath)

Straights and Curves = 4 laps total with minimum of 80% effort in the straights and mosey in the curves

2 lap mosey

4 Laps of 200 Meters at min 80% and 200 at Mosey pace.  Middle of track to middle of track.

RECOVER – RECOVER

COT and BOM

NMM:

– Much encouragement of each other this morning.  Fine effort by all.

– Prayers for all our brothers, their families and neighbors in Eastern NC and SC

Laser – OUT

 

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