5 Pax posted to Laces Out expecting some track work.  Whoops….gates were locked.  Had to audible and scout options for speed work.  Amid the confusion YHC fumbled any attempt at a Disclaimer.

The Thang

COP — warm up w/Mtn climbers, IWs, backward lunge, Peter Parkers and Burpees (yes, Burpees at LO!)

Pax grabbed headlamps and were off and running through FMHS parking lots while YHC worked Plan B in his head.  With thoughts of heading to the hill on Harris Street, YHC spied the big island at the front entry of FMHS and decided that would suffice for speedwork laps.

Warm up run continued down to stop light at entrance on Hwy 21 and then back up to the carpool loop.

1 lap around island w/recovery jog for 1/3 of lap after each speed lap (rinse and repeat)
2 laps around island w/recovery jog for 1/3 of lap after each 2-lap interval (rinse and repeat)

Mosey down to stop light at entrance for hill repeats

Run to top of hill near the R Wing w/recovery jog back down to the stop light (repeat 3x more)

Mosey back to stadium lot

2 laps around stadium lot w/recovery jog for 1/2 lap after each interval (rinse and repeat)
1 lap around stadium lot w/recovery jog for 1/2 lap after each interval (rinse and repeat)

COP – stretching and cool down

Triathlon core session — Freddie Mercurys, flutters, Sea turtles

COT

Naked man moleskin

0500 launch is a tough wake up for YHC typically.  Something about Laces Out must be different.  I awoke at 0405 and was alert and ready to roll.  I was happy to see pax at the ready when I arrived.

Locked stadium gates was an unexpected (and unwelcome) development.  Hoping that is not the new normal at LO.  The good thing about LO AO is that there are plenty of good running options if you really  pay attention to the layout.  Pax responded well to the required audible.  Even got some mumble chatter about “Burpees at Laces Out?!”  Also got mumble chatter about it being “too early for BRR training” when the hill repeats were announced.  The pax took it all in stride and gave it their all.  Nice work!  In fact, Skate or Die and MacGyver looked to be in BRR form already!

After many months of nagging hitch in my giddy-up, it was great to be out pushing the pace in an interval workout.  Will be back again soon for more.

Thanks to the pax for the effort and to Sir Topham Hat for the invite.  Always an honor.