Down the Ladder- Ring of Fire Backblast

Defying all logical thinking and ignoring all warnings, 11 pax descended a speed interval ladder into a burning ring of- well, you get it.

The Thang:

1 mile warmup

1600 at Threshold Pace (calculate here: http://runsmartproject.com/calculator/) x 1 with 400 recovery.

1200 x 1 with 400 recovery.

800 x 2 with 200 recovery.

400 x 2 with 200 recovery.

1/4 to 3/4 mosey cool down.

5 minutes of Mary- even better than 6 minutes.

Note that Threshold pace is about 1 min/mi slower than we ran our time trials in. This was a long workout which felt an awful lot like racing a 10K.

http://www.movescount.com/moves/move31107982

Naked Moleskin:

-Q’s and support needed for F3Spartanburg this Saturday. Contact Bartman if you can go.

-Prayers for a speedy recovery for 1D. You were definitely missed this morning brother.

-Great to see a lot of repeat faces making the effort every week. Always good to see new faces as well. Posh brought an injection of speed today.

-All kidding aside, this is a workout for pax of all levels. While it is undeniably difficult, it is still you vs you and very self contained on the track. Whether your goal is a faster mud run time or to simply shed pounds, this is by far one of the most effective workouts.