2 pre-gloom warriors met at 4:30a on Wednesday for this weeks edition of the Swift Freakshow AKA The Graveyard Shift. Temperatures were spiritually 70 and sunny, while physically a light rain persisted through the time on the track. Usually held on Thursdays, we went with Wednesday this week because YHC is running the Brandermill 7.4k on Friday. Taper intervals were in the docket. According to the fleet of foot intrepid ladies who joined us at 5am, this is more or less what happened.
.5 mile warm up in zone 2
1 lap at 7:30 pace, 1 lap recovery pace (9:30-10:30ish)
Repeat 8 times, water break after every two fast laps. 1 extra cool down lap at the end. Not quite 5 miles complete.
this speed work doesn’t disappoint. We missed Crabgrass with the switch in day. Looking forward to having him join with Swoop next week! YHC and Big Rig are definitely seeing the improvement in speed from these sessions. Have a great 4th gentlemen!
