- Workout Date - 05/16/2014
- Q In Charge - Longbottom
- The PAX - Eastside Swamp Rabbits with a need for speed
- AO -
The long awaited launch of the suburbs edition of Ring of Fire is upon us. The new AO is Riverside Middle School, and word is that the entry for the track is off of Gibbs Shoals Rd. Please note launch time, as with RoF, is 0515. This is an hour long workout, although for the first two weeks will not quite take quite so long. We have averaged 10 minutes of Mary and stretching following the run, and I recommend this for the suburbanites. Longbottom will take the Q tomorrow for an introductory workout (YHC’s legs are shot from RoF yesterday!) Next week, we will continue with the 1 mile time trial, to set the benchmark for any pax who missed it at RoF. After that, both workouts will mirror each other to maximize the benefits. Also, a mid-summer relay race of some kind pitting the two AO’s against each other will be in order.
1 mile mosey warm-up followed by 10x400m with 1 minute rest between each. For a first time workout, stopping between reps is ok, but YHC recommends you keep moving by walking back and then slowly jogging into the next interval. Eventually, as evidenced at RoF, the goal is to mosey between hard intervals.
1 mile mosey cool down followed by Mary and stretching as time allows.
To all the first timers, enjoy!