YHC is celebrating his birthday this week with three completely different beatdowns – a track workout, a bootcamp, and a no-running weight workout. Today was day 1!

The PAX:

Awkward, Guiding Light, Norwood, Airball, Xerox, Stick Shift, TPS, Red Dragon, Blowout, DQ, Jelly Bean, Mall Cop

The Setting:

Cool moonlit spring morning. I still sweated a lot. The Mall Cop Shorts index was at a solid 3/4 soaked.


  • Side Straddle Hops
  • Windmills
  • String Rippers
  • Hug Thyself
  • 44 Birthday Merkins

The Thang:

It’s been about 30 years since YHC ran the mile for time on a track. The last time I ran one was in high school gym class for the Presidential Physical Fitness test. Today seemed like a good day to revisit that and see if my older body could outrun my younger self. The workout went as follows:

  • 800 warmup
  • 1 mile for time
  • 800 recovery
  • 400 + 100 recovery x2
  • 200 + 100 recovery x2


  • 44 birthday American Hammers


I forgot how tough a mile could be. That’s a gut check that I’d like to have on the menu more often… but not that often! Everyone gave a solid effort this morning. I hope you enjoyed it and felt like you got better.