4 runners: NASA, Double D, Sprocket, Cubbie
4 ruckers: BassOMatic, Fogarty, Crab Cakes, and THE Twister
WARMUP: Yes, mother nature warmed things up for us, a very swampy 78 deg start at 0515.
THE THANG:
The ruckers went off holding hands and singing camp songs, while the runners went to the lot between the football field and the school. It was partially under construction but still provided a 400m loop where we did pyramid Fartleks:
5 min easy warmup run, then hit the intervals:
2 min hard, 1 min off
3 min hard, 1 min off
4/1
5/2
Then back down
5/2, 4/1, 3/1, 2/1
Then a 3-4 min cool down run to COT, where the ruckers met us along the way there.
Everyone crushed it, even though it felt like we were running inside a steam sauna. Zero air movement too. We all left some water weight behind.
MARY: none
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COT: mentioned Men’s Mental Health Awareness Month again and had a brief discussion on that. Lifted up P&P.

Speed work is the way to becoming a better runner. It is not just for sprinters, and it does more than just improving your average run pace. Endurance, leg strength, lung capacity, VO2, aerobic capacity, anaerobic capacity, threshold limits, and more all benefit from speed work. Ideally it is done regularly in ones running plan, like monthly or bi monthly. You won’t expand your limits unless you push your limits.

Thanks for the opportunity to lead.
SYITG and Blessings,
NASA