So today at Laces Out went a little like this. YHC rolled in and then Nomad popped out with his running vest on saying that we were going to run to Gardenia and do hill repeats. YHC looked at Nomad and told him “If I wanted to run Gardenia, I would walk out my front door and run Gardenia”. CSPAN then showed up with the key to track and the Q was officially Jacked.

The Thang

Head down to track. 1 mile warmup followed by some dynamic stretching.

Then 800 (minute rest)
400 (minute rest)
200 (walk the curve)
100 (rest 1 minute)

Repeat as many times as possible until 10 minutes left.

Finished with a half mile cool down (Faster pace for Birdcage) and some stretching.

Meet up with Laces In for COT and BOM