“I feel the need … for speed”

Seven gloom warriors posted for an SOJ run by the river. YHC had something a little different in mind, and it went like this:

Mosey from Bettie Weaver ES to the JRHS track (.5 mi)

400 x 3 easy on the straights, striders on the turns (90% effort, long strides)
400 x 1 recovery

400 x 3 easy on the turns, striders on the straights
400 x 1 recovery

400 x 3 increasing tempo (70%, 80%, 90%)
400 x 1 recovery

5 and 6 milers repeat until 06:10…

Mosey back to BWES (.5 mi)

NMMS:

Many thanks to the PAX for getting it done this morning. That 90% lap sucked big time, but at least the track was flat!

Good luck to Lugnut with the Las Vegas half marathon