We Ran, Fast & Hard

Glorious weather for running.  50ish and calm.  Springtime.

DISCLAIMER

PRAYER

COP

We stretched and ran a Ponzi lap. (he never showed – but Balk did)

THE THANG

After some dynamic warm-ups, we lined up and began an  interval  beatdown.

Race pace then a reasonable jog as follows:

200 m/200m X 2

400 m/400 m X 2

800 m/400 m X 1

1600 m/400 m X 1

800 m/400 m X 1 (we were going to go all the way back down to 200 but ran out of time)

Lead group mileage was approximately 5.2 miles.

CIRCLE OF TRUST

PRAYER