Spreadsheets & Padlocks

10 men got after it and got faster at SIBling Rivalry this week

The Workout

5-4-3-2-1 minute intervals with half the run interval time as rest. After the 1 minute run interval, rest 2 minutes then climb that ladder back up 1-2-3-4 minutes, with same rest convention – half the time of the prior interval.

Some finished with 15x 6-inch toe tappers IC, 10x single leg “deadlifts” OYO- weak leg.


  • The track was empty when I arrived at 5:25 – locked out! – track gates chained and padlocked. Closed for field maintenance
  • Deertick had scouted the Water Oak-Linda-Walker-Judith rectangle (~1/2 mile) just outside RMS and the planned workout was time-based, not distance-based, so everything fell into place, no need to hop the fence
  • Broke out the workout handout (suggested pace chart) just as Sump ran up to the group.  Relative to your recent mile time, pace increased from roughly 5K pace for the 5 minute interval to well inside of mile pace for the 1 , minute interval. Sump didn’t bring his reading glasses and was not happy about the font size
  • Voodoo and High Tide showed up in their fancy electric car from Area 51. It’s my understanding these two frequent a workout called “Meathead” which (apparently) is like Diamondhead, only with less running. Great to see them crossing the DMZ to post at SIBling Rivalry
  • Neon reflective Area 51 shirts (2018 edition) are available – act soon before they sell out
  • Numbers down a bit this week, could be the holiday hangover, the 100% humidity, or maybe the fear the Q would call 300 merkins somehow
  • Oswald’s 40th birthday post – no one brought cake, beer or firecrackers unfortunately – Happy Birthday, Oswald
  • Saw Spooky out doing his own thing – GOMR taper
  • OBT crushed the takeout, shirtless

Always an honor to lead.





2 thoughts on “Spreadsheets & Padlocks

  • May 31, 2018 at 12:14 pm

    Thanks for the Q, Aquafresh. Those intervals were definitely challenging. I had to pull the veteran move and “check on the six” after descending the intervals. It’s been good to venture into Metro for a change of scenery and to catch up with some of the pax we don’t see in our neck of the woods too often. Thanks for the warm welcome.

  • May 31, 2018 at 3:01 pm

    Oz – you’re a child of the 29th…me too! And Patrick Henry and JFK. Happy birthday.

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