If You Want to Run Fast, You Have to Run Fast- #RoF

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  • Workout Date - 02/11/2015
  • Q In Charge - Slim
  • The PAX - Mega Mu, Highlights, Armanti, Dollywood, GCoD, Mr Winslow, FNG Homeward Bound, Slim
  • AO -

Aye, with the return of GCoD to Ring of Fire and the arrival of an FNG, I figure it’s time to bring back the backblast as well. This workout is just running in circles, so what can I really write about? Read on.

The Thang:

1 mile warmup. Joined by the fastest (literally) man in Greenville while he began his 45 minute warmup (more on that later).

5x1200M at 5K pace with 400M rest between each. This resulted in 5 miles of intervals, with each one intended to push equally at your maximum 5K race pace. In looking back on my splits, I can say that my group of Clydesdale’s accomplished this goal.

Circle up for BOM/announcements/FNG naming. Welcome “Homeward Bound”. Huge, huge props to any FNG who shows up at Ring of Fire, BeastSide or SIB up in Charlotte. You won’t post at a harder, less “FNG friendly” workout.

While circled up, witness aforementioned fastest man in Greenville (finally running, after 45ish minutes of stretching/strength exercises) push the runner he is training through 8×800 w 90 seconds rest at 5:15/mile pace. You did not misread that. Humility is a beautiful thing, and our faithful RoF pax have it in spades.



-The Drifter has come and gone. Tclaps to the RoF runners who placed 2nd, 5th, 7th overall as well as the many age group winners from the F3 nation pax. Fine, screw humility.

-Prayers for Libor’s family, prayers for YHC’s soon to be growing family, prayers to those suffering in silence.

-If you are reading this and have posted at RoF but have been absent, come on back out. An FNG survived. You will too. If you haven’t been, read the previous two sentences and join us or BeastSide. GCoD returned today to discover that Armanti has become really, really fast. Like, front of the pax fast. He wasn’t in November. Guess how he got that way? If you want to run fast, you have to run fast.

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