WSFD joins Speedtrap

WSFD joins Speedtrap

QIC: Beverly

Date: 06/25/18

PAX: Walter White, Mongoose (WD), Zuckerburg, Balco, Bluto, Closer (WB)

PAX:

Walter White, Mongoose (WD), Zuckerburg, Balco, Bluto, Closer (WB), Beverly (QIC)

Date: 06/25/18

YHC treated 7 Speedtrap pax to a page from week 17 of his marathon training book. No, we are not running a marathon in 3 weeks, but YHC thought it would be “fun” (in sadistic sort of way) to do this speed workout before the marathon/ultra-marathon training really begins, and then again closer to the date. It will be a true mark of our improvement, and hopefully a much-needed confidence boost as we start to taper.

About 10 minutes into the track portion of the workout, we were joined by some surprise guests – the WS Fire Department – suited up in full gear and ready to do a speed workout of their own. T-claps to all 20 or so of those guys getting after it in the heat and humidity this AM.

Here’s how the speedwork went:

Launch: Reynolda Village

• Run to Kentner: 5 min warm-up pace followed by 5 min marathon pace
• 1 min AFAYC + 2 min recovery X 2
• 2 min 5k pace + 2 min rec
• 5 min 10k pace + 2 min rec
• 2 min 5k pace + 2 min rec
• 1 min AFAYC + 2 min rec X 2
• Cool-down pace back to RV

Most of us got between 5.5-6 miles

YHC took us out.

Announcements

• F3WS Gear Order: See Zuckerburg

NMM

• Walter White seemed to enjoy today’s format, as he left us all in his dust as soon as we hit marathon pace on the way to Kentner.
• Zuckerburg appears to have rounded into form. He was blazing today.
• Mongoose showed no ill-effects from the liver- and heart-damaging diet he was on whilst on vacation last week. He attributed it to a lengthy pipe cleaning session yesterday afternoon.
• Bluto and Closer are also rounding into form as they prep for their first marathon. I’m looking forward to seeing their progress over the next 20 or so weeks.
• Balco is ramping up miles as he trains for his first ultra-marathon.