Lab Rats

During the off-season I tend to conjure up workouts in my head, and when we’re granted some of those milder days (you know the kind that are actually warmer than today), I like to go out and give those workouts a test run.  Well, tonight’s workout was one of those.  So, if anyone felt like a lab rat tonight, the workout might have had something to do with it. 

We actually had a larger turnout then I had expected.  We have quite a few members racing this coming weekend, and I’m not just talking about a 5 or 10k (not discounting those distances, just those can be done without taking the speed workout off), I’m talking about a 50k and a marathon (where this week should be a taper).  Add those races with a cold dreary evening and you should get a small turnout.  We didn’t!  We had 18 runners (lab rats) come out.

Coming out tonight:

Tim, Cory, Joe, Rod, Steve I, Bharminder, Brian, Lindsay, Neil A. Brown (1^st Timer! Welcome!), Glenn, Scott, Gabby, Denise, Melissa, Maria Jimenez (Welcome Back!), Steve C, Eric, and myself.

Tonight’s Workout:

1 Mile warm-up

Group Stretch

Timed 400

“Negative Split Ladder”

200 (200)

400 (200)

600 (400)

800 (400) 10k Pace

600 (400)

400 (200)

200 (200) 5k Pace

1 Mile cool down (incorporating a couple of Bleacher Laps)

Next workout (Hills) will be Thursday at 6PM meeting at Council Rock North.  I hope it’s warmer.

Saturday will be our first Harvest Bread Training Run.  We will be meeting at Harvest Bread in Newtown (Off S. Eagle Rd McCaffrey’s Shopping Center) @ 8AM. We will do a relaxed 1 hour run from the bakery into Tyler Park and back. 

Till we run into each other again…