PAX: Walter White, Zuck, Wink, BALCO, Glazer, Cheerio, Bueller?, Beverly, Interference, El Vig, Patch<\/p>\n
For thirty-seven minutes this morning, 11 of the Dash’s elite runners took it easy.\u00a0 We did a\u00a0one mile warm up, a one mile cool down, and – as advertised – eight slow jogs down a steep hill (Yorkshire).\u00a0 \u00a0And to top it off, Mongoose didn’t show up.\u00a0Sounds delightful, right?<\/p>\n
Well, it wasn’t.<\/p>\n
The remaining eight minutes held a fair bit of pain.\u00a0 Eight one-minute runs up Yorkshire at the fastest pace you felt you could sustain for a minute.<\/p>\n
To be precise, we did:<\/p>\n
1 mile warmup finishing at base of Yorkshire<\/p>\n
1 minute to get as far as you could up Yorkshire – trying to beat your previous best<\/p>\n
2:30 to jog back down and continue to mosey (goal: no walking) around until the green flag waved again<\/p>\n
Repeato\u00a0x8 trips up total<\/p>\n
1 mile cooldown finishing on trail to parking lot.<\/p>\n
<\/p>\n
NMM and stray observations:<\/p>\n
We had a big crowd for Speed Trap today.\u00a0 The lesson seems to be that if you limit speed trap to a confined space, you’ll attract more PAX<\/p>\n
All agreed we would never be able to push through such a workout solo, so we were all grateful for the group today<\/p>\n
“Hills are speedwork in disguise” – Frank Shorter<\/p>\n
T-claps to Beverly for introducing me to this format.<\/p>\n
Glazer has put in a lot of hard work over the past year, and his newfound speed really reflects that<\/p>\n
Beverly said he has the Q at VI tomorrow.\u00a0 So, either he had the Q at VI today and skipped it, or he has the Q at Parliament tomorrow.\u00a0 Stay tuned to Twitter.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Walter White, Zuck, Wink, BALCO, Glazer, Cheerio, Bueller?, Beverly, Interference, El Vig, Patch For thirty-seven minutes this morning, 11 of the Dash’s elite runners took it easy.\u00a0 We did a\u00a0one mile warm up, a one mile cool down, and – as advertised – eight slow jogs down a steep hill (Yorkshire).\u00a0 \u00a0And to top […]<\/p>\n","protected":false},"author":231,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4971","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Interference","date":"5\/21\/2018","pax":"Walter White, Zuck, Wink, BALCO, Glazer, Cheerio, Bueller?, Beverly, Interference, El Vig, Patch"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4971","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/231"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4971"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4971\/revisions"}],"predecessor-version":[{"id":4974,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4971\/revisions\/4974"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}