- Workout Date - 10/03/2023
- Q In Charge -
- The PAX -
- AO -
Last week we launched the first Ring of Fire with a simple yet strenuous workout designed to get everyone familiar with the concept. YHC would say that it was a success, and that now is the time to add a wrinkle to the format. We will be borrowing a favorite from Bratwurst, aka the Godfather of SIB: After a 1 mile warm up, we will engage in the 2-1-30 workout. From the man himself:
“The 2 minute Hard, 1 minute Easy, 1 minute Hard, 30 second Easy, 30 second Hard, 30 second Easy workout can make you think it’s delicate, for you’re never running at a Hard pace (Interval-pace for those keeping track at http://runsmartproject.com/calculator) longer than 2 minutes, but the repetitiveness and immediate turnover helps it evolve into something much darker.”
Important to note: unlike last week, the “easy” portion of the intervals will be spent in a mosey. We will spread out as a group, but hopefully everyone will have someone running at a similar pace to go with. Regardless, the key is to hit YOUR times EVERY time. We’ll cool down with another mile for a total between 5-6 miles.
Ring of Fire launches at 0515 on the Greenville High School track (behind the school, access it from Dunbar Street.)
–Slim