Succinct backblast start >>>>>>

We were on the track for some 3-speed speed work.

1. 1 mile warm-up
2. Dynamic stretching (butt kickers, high knees, toy soldiers) back and forth across field
3. 400m at 10k pace, 200m at 5k pace, 200m recovery pace
4. 800m at 10k pace, 200m at 5k pace, 200m recovery pace
5. 1200m at 10k pace, 200m at 5k pace, 200m recovery pace

Rinse and repeat steps 3-5 until 5:55a.  Most normal pax got 5-6 miles in.  I think I heard McGuyver say he got 8 miles.

Well done, pax!  Thanks for the invite to lead, Atlas.

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