The Need for Speed

Preamble:

Oooohh yeah, time to fly.  Speed Work day!  Felt the need, and thankfully 4 Pax joined in the fun.

Set this up to be like a old school track workout.  A little of everything: h some intervals, strength training, and stadium stairs.

Warm-O-Rama:

Kind of a must today.  Loop around the school, then another lap around the track so HotSauce could get a little warm up, then 10 SSH, 10 Weed Pickers, 10 Toy Soldiers.

The Thang:

1. 4 x 400m, with half a lap recovery.  All done around desired 5k pace
2. Took a break from sprinting for some “Runner’s World” approved strength work.  Round Robin style, one Pax pumped out 25 Burpees, while the rest of the crew did various exercises (Thrusters, Freddie Mercuries, Weighted Jump Rope, Sprint Ladder).  Once the Burpees were complete, backwards run down the straight away to the flag, mosey back, then rotate. Once everyone got their burpees in, back to the intervals.
3. 4 x 200m, 100m recovery. All under 5k Pace.
4. Modified Captain Thor on the stadium stairs.  Sprint up (2 at a time) the stairs, mosey down, then 4 American Hammers.  Next round, same thing up the stadium, but with 8 American Hammer. Continued to go up by 4 until we hit 20 reps. That 5th lap was killer!
5. 2 minute plank (courtesy of MT)

COT:

Prayers of safe travel for HotSauce on his European Vacation

Naked-Man Moleskin:

Loved mixing it up this morning! Thanks fellas for humoring me.