SIBling Rivalry: Back to Basics

The BackBlast:

Intro:

5 men showed up to RMS by 0530, 1 showed up about 3 minutes late.  There was no rain, but plenty of puddles and a slick track.

No disclaimer was delivered (my bad) and 6 men put in some work.  One week after the triumphant return of Charlotte Metro’s best running workout, YHC had the honor to lead.  Last week Toolbelt called for a timed mile and the bar was set for the summer.  This week YHC took the pax through some short intervals with active recovery.  Here we go …

The Thang:

400 to warm up.  Easy pace, wound up being 8:30 – 8:45 pace.  After the warm-up, start the interval work.  Start with a slow 100, same pace as warmup and follow it with a fast called distance.  Do this twice for each fast distance below.

100’s, 200’s, 300’s, a single 400 (hot lap), 300’s, 200’s, 100’s and finally a cool down 400.

We tried to do this with with a loose partner system.  One partner gets a head start and the second partner takes a 2 second pause to catch the first on all of the fast laps.  I think it worked well, we maintained social distance, and added some competition so the pax would push each other.

We ended with some Mary under cover by the entrance to the school.

Naked Man Moleskin:

Not sure how YHC feels about this wordpress form.  But onto the moleskine:

It’s great to be back out in the gloom.  Getting back to old familiar routines.  And backbalsts are an important part of that routine.  The pax worked hard on this one.  When YHC moved the group under cover for Mary on dry ground, there was some grumbling by the pax who were looking forward to laying in a puddle to cool down.  The 100% humidity left the air slightly moist.

Deertick commented in COT that this type of workout was true to SIBling Rivalry’s roots.  During the corn-teen YHC had been sticking to longer runs, so it felt good to do some short intervals.

Thanks to the pax for showing up and putting in the effort.  Thanks to Toolbelt for the opportunity to lead.  I encourage others to get out there and Q a workout.  SIBling Rivalry has some open spots, check with Toolbelt for the sign-up list.

SYITG