Last week at LO,  we ran the Joe Davis course in preparation for the race on Jan 7.  The race was postponed until  this Saturday due to the weather so we had another week to prep for it.  So, four men came out this morning to get loosened up and ready for the big race.  Here is what we did:

The Thang:

Starting from the FM football field parking lot, head out to Munn road and run around the Kingsley loop at a nice easy pace.   Run back to the track.

At the track, stretch out for about 5 minutes and take a warm up lap on the track.

Run an 800 , walk a lap

Run a 400 , walk a lap.  Rinse and repeat

Run a 200, walk a 1/2 lap  Rinse and repeat

Leave the track and do a cool down run around the school campus.

COT

This was my VQ at the new, revamped Laces Out.  The high school track at FM is great.  It’s got a nice texture and a little spring to it.   Speedwork a little more palatable on a track like this one. When I was in school…back in the day…..we ran on cinders.  #old.   With the race just a couple days away, I wanted to keep it pretty relaxed and mix in just a little speedwork to get our legs ready to run fast on Saturday.   We took generous walking breaks and didn’t do anything too strenuous. My GPS had us at  5.4 miles which was longer than I thought (or planned) to go today, but there was about a mile of walking included in that.

The weather was perfect for running,  and the relaxed pace, walking breaks, and quiet surroundings gave the four of us a good chance to catch up.  It’s mornings like this that keep me motivated to get up at the crack of dawn and I suspect the three other men feel the same way.

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