7 #HIM showed up for my Q at #Laces out

Disclaimer and quick discussion on how I used to be a runner

Warm up one mile run

stretch for 2 minutes, discuss several of my favorite meals…and for a second week almost everyone took their shirts off…weird…

main course – 15 minutes of sprint the straightaways and recovery on the corners

main course – 10 minutes of your 5K pace

main course -10 more minutes of the first 15 minutes

stretch for the last 5 minutes

COT/BOM with Laces In

The fast guys got in 6 miles, the slow guys got 5 miles, everyone got better…