The Browns and the Tarheels, YHC’s two favorite football teams, both shit the bed last weekend.  So YHC planned a workout along the lines of what YHC’s team sports coaches always doled out the Tuesday after a bad loss:  running drills, as if running itself wasn’t punishment enough.

Warm-o-Rama

Shuttle runs at a mosey, touching all seven solid blue lines on the field. (.54 mile)

The Thang

Repeat shuttle run: hard on the way out, easy on the way back, closest line first.

Repeat shuttle run:  easy on the way out, hard on the way back, farthest line first.

Pavlovs:  PAX formed two groups.  Group 1:  200 meters on the track, staring at midfield.  Group 2:  recovery mosey/walk across midfield.  When both groups are at the far side of midfield, Group 1: recovery mosey walk back across midfield; Group 2:  200 meters hard.  Repeat x 8.

Lappers:  Group 2: slow mosey on the track; Group 2: run hard till you lap Group 2 (takes 800-1200m to do so).  Switch roles; repeat x 2:

Hills:  Mosey over to Cobb Deck.  Shuttle runs up first three levels; hard on the way up, easy on the way down.  YHC’s clock was at 57 minutes so PAX had to mosey back to the AO.  6.53 miles total.

COT

Take the positive vibes from this exertion and your gratitude for this group with you into the world in your roles as father, son, brother, husband, boss, employee, student, professor, etc.  Aye!