I promised something for everyone in an effort to get Brotox out this morning. And it worked!! The red F150 rolled in right on time.

Warm up
– Good Mornings x 10 IC
– Butt Kicks x 10 IC
– WMH x 10 IC
– Plank calf stretches

Main Event
– Proper warm-up yog at a sloooow pace. We averaged 10:30mi mile on the warmup run to the tennis courts. Perfect!
– 20 minute tempo pace around the Wall AO. TClaps to whomever created the "Climbing the Wall" segment. I think most PRd it today.
– Cooldown run back to the AO.

Announcements
– Leprechaun Dash this Saturday. Check Slack for details.
– Run for Malawi on Saturday, 4/23. Check Slack for details.
– Tuesdays on Ice badge ceremony tomorrow (Wednesday) night. 7pm at Great Meadow pavilion

Mumblechatter
– Lots of questions about the proper definition of a Tempo Run. Here's a description from the inter webs:

"Tempo runs are one of those running workouts which every runner should really be doing; they’re a moderate-to-hard intensity training run, designed to make you a faster and stronger runner.
A tempo run is a moderate-to-hard intensity training run, between 5km and 8km or between 20 minutes and 40 minutes in duration. The intensity of a training run should be around 6 out of 10 in terms of rate of perceived exertion (we cover exact timings and pace later). In addition to interval training, a tempo run is an example of a high-quality workout for runners and is an essential part of the weekly training plan. It is widely regarded that the level of effort and the most appropriate pace is at the point where your body is switching from using oxygen (aerobic) to without oxygen (anaerobic)."