Five pax gathered at 0500 (15 minutes ahead of the “Hype Train” arrival) for some good, old fashion, interval track work.  Conditions were mild for a summer morning in the Carolinas, but the air was still pretty thick.

Warm Up

We started out with a warm-up lap that ended up being 4 laps, and probably at a pace faster than most would consider typical warm-up speed.  After that, a series of moving exercises to stretch out the legs.  Each half way across the field (with a jog for the rest of the way).

• toy soldiers
• butt kickers
• soccer-style groin stretch
• high knees
• pigeon walk
• duck walk

The Thang

The run exercise consisted of mix of laps and recoveries (big surprise!).  Pattern was as follows:

• 400m at fast pace, 200m walking recovery
• 800m fast pace, 200m walking recovery
• 1200m fast pace, 200m walking recovery
• 1600m  fast pace, 200m walking recovery
• 1200m fast pace, 200m walking recovery
• 800m fast pace, 200m walking recovery
• 400m at fast pace, 200m walking recovery

Fast pax (McGyver and HiHat) almost complete every round before we had to break for a quick stretch and meet up with the Laces In guys.  Including warm-up laps, we all clocked in about 5 miles.

Great work by all pax!