Standard Fare Track Work at LacesOut

Five pax gathered at 0500 (15 minutes ahead of the "Hype Train" arrival) for some good, old fashion, interval track work. Conditions were mild for a summer morning in the Carolinas, but the air was still pretty thick.

Warm Up

We started out with a warm-up lap that ended up being 4 laps, and probably at a pace faster than most would consider typical warm-up speed. After that, a series of moving exercises to stretch out the legs. Each half way across the field (with a jog for the rest of the way).

- toy soldiers

- butt kickers

- soccer-style groin stretch

- high knees

- pigeon walk

- duck walk

The Thang

The run exercise consisted of mix of laps and recoveries (big surprise!). Pattern was as follows:

- 400m at fast pace, 200m walking recovery

- 800m fast pace, 200m walking recovery

- 1200m fast pace, 200m walking recovery

- 1600m fast pace, 200m walking recovery

- 1200m fast pace, 200m walking recovery

- 800m fast pace, 200m walking recovery

- 400m at fast pace, 200m walking recovery

Fast pax (McGyver and HiHat) almost complete every round before we had to break for a quick stretch and meet up with the Laces In guys. Including warm-up laps, we all clocked in about 5 miles.

Great work by all pax!