Round and Round in the Heat
QIC: Van Pelt
Date: 06/19/2018
Redline PAX: Manscape, Geppetto, Suede, Peacemaker, Velvet, Hitman, Mr. Hand, Winklevoss, Zuckerberg, BAM, Sacagawea, Whiry, Van Pelt (Q)
12 men gathered on this cool, crisp morning for a summer edition of Redline. Properly disclaimed, we stumbled through the construction zone/playground to begin our fun. We were soon joined by Zuckerberg, bringing our numbers up to 13.
The Thang:
If you want to run faster, you need to run faster. That is the extent of YHC’s knowledge on how to train. Thus, we took a warm up lap. Some did high knees, butt kickers, etc. YHC prefers to just mosey.
Ladder of Speed with 200 meter mosey in between for recovery. Idea is to push limits on the “speed” (always relative at F3) laps.
400-800-1200-1600-1200-800-400. Pretty simple (bankers are pretty simple people).
End with a mosey at fellowship (i.e. Whirly) pace. Then, perform 10 IWs in cadence so that we can all claim we stretched after the workout. Finish.
Ye Ol’ Moleskine:
Mr. Hand ran in (likely after a 12 or 13 mile run). He had a nice sheen at the start of the workout. As we were completing one of the ladders (800?), Zuck appeared out of nowhere and proceeded to whip everyone’s tail. Nice to be lapped by Zuck when you are running your speed lap and he is running his recovery. He was joined up front by Winklevoss and Sac. Hitman was pounding it out and the Fabric Brothers (Velvet and Suede) show solid speed. Geppetto, Manscape and Peacemaker were both following the prescribed protocol, giving it their all on the speed laps. Whirly and BAM are regulars at running workouts–thanks for posting. BAM is prepping for the Ultimate Runner; his son, a member of Mt. Tabor track/cross country, suckered him into another year. Crush it, BAM! Lastly, it is somewhat ominous to run behind Mr. Hand and see that grim reaper on his back staring at you. Somebody help me!
If you ran at least 1 lap at a pace that was faster than you normally run, then consider the workout a success. Take a break, eat some BBQ, put your feet up. Well done.
Announcements:
GEAR! Get it now. Get it here: https://f3.mudgear.com/products/f3-winston-salem-dashstrong-pre-order
Prayers for Geppetto’s father’s friend–fighting pancreatic cancer.
YHC took us out.
