Aye, 10 pax strong gathered at the Randolph Middle School track (normally home to the Wednesday Promo crowd) for a soft launch of a new speed workout concept.
I’m calling it SIBling Rivalry. Here’s how it went down.
_ Rolling arrival between 0515 and 0530, allowing folks to do their own warmup on the track or run in from nearby.
_ Starting at 0530, we did the following set of intervals: 2 x 400m; 2 x 800m, 2 400m. Recovery and regroup was 100m of walking after the 400s, 200m after the 800s.
_ We finished this by around 0557 and went to the breezeway for some running exercises and core work, led by Freeloader, OBT, Girardi, CR and KY.
Spreadsheets from the Gloom:
_ I wish I could share all of the witty repartee and funny things that were said by the pax, but I was (as usual) at the way back, slowed even more than usual by my back.
_ I will share my gratitude to these men for coming out and giving this a try. Here’s my thinking: Despite planting the first SIB flag back in the fall of 2011, I have struggled for the last year and a half to keep up with what it has evolved into, both in terms of speed/pace and distance. That is as it should be and is the nature of F3 workouts — they never get easier and usually don’t even stay the same (except Gamucci, but that’s through the sheer stubborn Executive Workout persistence of 6 Mike). But at my current level of fitness and with some of the other physical stuff I’m dealing with, if I’m going to get out of the fartsack on a Tuesday and do some speedwork, it’s not going to be at SIB.
_ So, what to do instead? I was inspired by the track set Dredd and I ran with a group of officers on the track at West Point’s Shea Stadium earlier this month. It was the exact set we ran this morning: Warmup, then 2 x 400, 2 x 800, 2 x 400, then some core work and ENDEX. At first I was surprised — that’s all we’re going to run? — but as we went through the day, I was struck by how invigorated I felt.
_ So the ground rules for SIBling Rivalry will be as follows: warmup is OYO; starting at 0530, repeats on the track or hill runs on Goshen or one of the other nearby streets, with aggregate distance covered at speed or uphill not to exceed 3 miles; if the group finishes before 0615, fill the rest of the time with core and other appropriate exercises.
_ The target audience is those of us who run 8-10-minute per mile paces in training, but of course all are welcome! I’ll be back out there next Tuesday at 0515 and hope to see everyone back from today and more!