8 Pax including (YHC) showed up to run for election at Greensboro Day School. It was a chilly morning as YHC again started with a very drowsy disclaimer. Bed is too comfortable on these cooler mornings, but we couldn’t fartsack today, there was work to be done. After a quick disclaimer, we started moseying to the track and around for a warm up lap. Then did 20m high knees, accelerating for 60m and then decelerating for 20m, recover around the curve and repeat. Then YHC deemed we were ready for the Thang:

today’s interval menu:

800m x 5 with 400m recovery

Simple but much tougher than it appears on paper. I appreciate the push/pull that I get from the Pax at this workout. We will get faster!

We did a cool down lap and moseyed back to the shovel flag. Wilson jumped in and led us through some Broga stretching and then a little Mary (including some unauthorized Merkins for good measure). Thanks brother for pushing us to the end!

We got in a little more than 4 miles this morning, according to my watch. If you want to Q this workout, just let YHC know. I’m sure the Pax would be glad to have a change!

COT: Tommy Boy took us out.

Announcements:

TPS is looking for some fellow Spartans. He is planning to run multiple events in 2017, join him!

Jingle Bell Run coming up on December 3 in Raleigh. Come out and join Kate’s Caped Crusaders!

Time to start planning for the Valentine’s Day Massacre.

Watch out for sign up genius being started by TPS to help out Sacked with his upcoming hip resurfacing.

PAX: Everest

QIC: 11/08/16