Climbing the Ladder into the Oval

This focus was short and sweet on both the speed and recovery.  Ideally when you run hard for a short distance you want a little longer recovery time, but YHC wanted to challenge the PAX more today and make those legs burn and get stiff! Read “the thang” to keep learning track terminology.

The Thang:

800m warmup (2 laps)

4x100m hard with 100m easy (100m sprint with 100m easy 4 times) 100m=1/4 of a lap OR a straightaway OR a curve

4x200m hard with 200m easy (200m sprint with 200m easy 4 times) 200m=1/2 lap

2x400m hard with 400m easy (400m sprint with 400m easy 2 times) 400m=1 lap

4x200m hard with 200m easy

4x100m hard with 100m easy

800m cooldown

Prayer Requests:

Injured Pax- The Hot Spot made it out to TheGoodPhight, rumor is he was present but his mumble chatter was even more present

String Beans Sister in Law- allergic reaction to mold in their house and taking a while for her to recover.  Praying for her to stay strong with faith and prayer to come out even better then before.

Prayers in our hearts- as always we have needs/wants on our hearts that we lift to God.  He knows whats weighing heavy on us so we lift it all to Him.

Moleskin:

Terminology is the key.  Abu pointed out to me about my first time posting.  He asked if I knew what a merkin (spelling?) was at the time.  I said heck no but I learned, he said and so will the PAX.  Each week YHC has introduced different workouts to the PAX so we can learn track terminology.  4×100, 8×400, 4×200 with equal easy.  All are new to us.  Keep coming strong and challenging yourself to be out of that comfort zone.  As we have learned, you don’t have to be uncomfortable long but those periods of being uncomfortable will make you stronger and faster.  The past few weeks I have enjoyed jumping on Strava to see PAX PR’s (personal records) that are being put down.  Each week Silverback is setting a new PR for the 1/2 mile or mile, along with other men.  Keep pushing!  Gazelle with the Q next week let’s show up and support!