9 Pax including YHC got up on a windy Tuesday to get faster by running some intervals on a nice soft track. No FNG’s so a brief disclaimer and we were off to warm up by running to the far gate to the track and then once around. On the way to the gate we picked up Unicycle, turns out he doesn’t need much warm up to go fast! We then did a lap with high knees and butt kickers and were ready, more or less, for the Thang.

The Thang:

400 m run

400 m recovery

800 m run

400 m recovery

1200 m run

400 m recovery

800 m run

400 m recovery

400 m run

Somewhere in there YHC called time and we recollected the Pax. We did two laps of sprinting the straights and mosey in the curves. Then, one more lap to warm down and back to the flag for..

Mary?

We did some stretching and broga and finished off with American Hammers x 30 IC.

Some fast runners today, of which YHC was not one. We did get in about 4 miles and with some nice mumble chatter mixed in.

COT: Tommy Boy took us out.

Announcements:

Tommy Boy is leading the F3 nutrition challenge. Hit him up for details. Starts after Super Bowl.

Thankful for the Pax who continue coming out to help push me along. So glad that I was led to F3. Hope I can give back and provide some of that same spark to others.

Day Three of Everest week is tomorrow at Local Honey – no bear crawls. Turns out Everest week is really only three days – who knew? No refunds will be provided. SYITG.

PAX: Everest

QIC: 01/31/17