6 PAX started Thursday with the 5am start to Laces Out.  Warnings were given via Twitter that running in circles was in order.  The Fartlek was researched and memorized. Here we go:

Warm up with 2 laps and some dynamic stuff (SSH, WindMills, etc)

1 minute @ 5k pace, 1 minute Recovery

2 minutes @ 10k pace, 2 minutes Recovery

3 minutes @ 1/2 marathon pace, 3 minutes Recovery

2 minutes @ 10k pace, 2 minutes Recovery

1 minute @ 5k pace, 1 minute Recovery

2 minutes @ 10k pace, 2 minutes Recovery

3 minutes @ 1/2 marathon pace, 3 minutes Recovery

2 minutes @ 10k pace, 2 minutes Recovery

1 minute @ 5k pace, 1 minute Recovery

Cool Down on field and stretches

COT with Laces In

Some of us got almost 4 miles, the over achievers close to 5.  This workout was to put your body through different stresses and different recoveries.  Just like life.  We go through different lengths of struggles and sometimes we have to recover quickly before the next one pops up.  We had to help each other to continue pushing through each leg, same goes for real life with F3.  To have such a great group of guys that have my 6, I am a blessed man.