Speed work @ Sea Legs

Many guys still working on P200 prep. I got the call to Q late on Monday night, figured I'd mix it up a little bit. Showed up on a cold morning about 33° but it didn't take long for us to warm up!

Our goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times - pushed each other really hard. Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop where I had marked a straightaway of about 75 yards set up cones to cones. For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint. Looks like we did that four or five times.

As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day. I think Shakespeare, Peg, Cha-Ching and I really improved our speed.

Here's how it looked.

Great way to start your day!

An honor to lead,

Royale