Interval Pyramid

Since I can’t upload any pictures, I will have to paint with words. One large oval. 11 PAX. The smell of fear intermingled with gloom. I thought about copying Slim’s workout for the Ring of Fire, but I don’t want to keep track of 30-60-90 intervals. I call up my friend Jack Daniels and come up with the following:

1 mile warmup

Interval Pyramid (Interval Pace followed by Mosey Recovery 1/2 duration).

1 minute IP/ 30 sec recovery
2 minutes IP/ 1 minute recovery
3 minutes IP/1:30 recovery
4 minutes IP/2 minute recovery
5 minutes IP/2:30 recovery

And back down again after that 4 – 3 – 2 – 1. Had time for one lap of cool down, then stretching.

This was hard. There was an aspect of Chinese Water Torture when I heard the Garmin start beeping to signal the end of the recovery lap. 5 minutes is a long time. So is 4 minutes. And 3. And all other interval pace running. YHC admits my pace began to suffer mid-way through.

Counting the warm-up, I would estimate miles covered anywhere between 5 – 6.5 based on the various speeds represented. Amelia and Mr. Kotter ran at Olympic Record Pace. We carded them at the end, and discovered their Kenyan passports.

Everyone come to Beastside. No matter how fast are slow, you can get better, and on the track, everyone is more or less together.

Announcements/COT:
Praise for the little Hollables born healthy and happy, even if they don’t like sleeping
EM to tweet information on the start of the Antonakos Foundation fundraiser for scholarships.
Please someone buy me out of the Swamprabbit half. You can have a discount. The 00s are in the beginning phase of the foster application process, and I need to take a class on 2.28. Unfortunately, I can’t run the half in under an hour, so I am out.

As always, a pleasure to run with you fine gentlemen.