Q: Full Tank
PAX: Wanderer, Butterknife, Erector, Double Coat, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: run to the track
THE THANG:
repeats of
3x 200m (each 1m/m faster), recover 400m
Goal is to try to hit and hold the set paces to help recognize what each pace feels like.
Example: 9-8-7-6
1st 200m 8min/mile
2nd 200m 7min/mile
3rd 200m 6min/mile
Recovery at 9 min/mile
6-8 reps should be around 30 minutes then back to the AO
I attached my pace vs time and it should look like little steps but I had trouble with going slow enough during the recovery and first 200 and paid for it on the last.
MARY:
ANNOUNCEMENTS:
COT:
Pretty simple: If you want to be faster, run with faster with faster men. This gets to the heart of F3, we should be pushing each other to be better (and faster) men by leveraging the gifts of those around us. I think I heard this from frosty about 4 years ago at dog pound after an iron pack workout and it really stuck with me.
