AO: The Olympiad
When: 08/02/2024
Number of Pax: 11
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foreclosure
Introduction
Ran 3.5 miles EC with Pull Up beforehand.
Warm-O-Rama
Dynamic Stretching after a 1/4 mile lap around the lot. Bob Villa was not on time. We will give him 0.9 credit for this workout.
The Thang
On the track we ran 3 min race pace (5K) – 3 min recovery pace, 2 min race pace, 2 min recovery, 1 min race pace, 1 min recovery.
We repeated this for a total of 3 rounds which was 36 min after the 7 min warm up. It took 2 min to get back and we ended right at 6:00 at the flags.
Every time we needed to start or stop intervals I would clap and it was a ripple effect as all the pax would clap when they heard.
Circle of Trust
Be grateful for where you are. Take a look at the things and place you are because you once had a dream of being where you are. There is so much to be thankful for you just need to be aware of it. As men we tend to dwell too much on where we aren’t and where we want to be. Be contempt and grateful as you are blessed and have the opportunity to be a blessing for others.
Naked Man Moleskin
I will run this one back. I got over 5 miles in and my average pace for the 321 was 7:44 which was a record pace run club for me. I know others got in some good miles and set some distance records. One way to switch it up is to turn the other direction when it is time for the recovery pace.