You put out one promotional tweet that pokes a little fun at our southern racing heritage and its crickets.  Well not actual crickets but lets just say that a tweet I put out highlighting #HIM Cornerstone went viral.  Lesson learned…I have to help other people with humor deficiencies.

5 posted- not sure it was Dungaree in full sweats and toboggan cold, but there indeed was a chill.  Disclaimed and off we went.

3 laps of mosey warm ups then a round robin of stretching exercises.

The Thang:

Ladder Speed work

• Run 1 lap (400m) at 5k pace; run 1 recovery lap
• Run 2 lap (800m) at 5k pace; run 1 recovery lap
• Run 3 lap (1200m) at 5k pace; run 1 recovery lap
• Run 4 lap (1600m) at 5k pace, run 1 recovery lap
• Run 3 lap (1200m) at 5k pace, run 1 recovery lap
• Run 2 lap (800m) at 5k pace, run 1 recovery lap
• Run 1 lap (400m) at 5k pace, run 1 recovery lap

Total mileage 5.75 miles + warm ups and any extra.

Naked Man Moleskin

Great to Dungaree at his first Laces Out.  Well done to all