A nice, warm but slightly damp morning greeted the PAX as they emerged from the fog. Word was that some friendly faces of various areas and paces from the North would be joining us to make a good turnout. The Rabbit has been trending up steadily for several years as we’re able to recruit more runners to F3 (and convert some non-runners as well). Talk was of this being taper week with a few PAX running 1/2s at pace this weekend as part of the October team challenge. Unfortunately, YHC didn’t get the memo about taper and had pulled an interval + hill routine from the Q archives.

No EC was rewarded to this group, but with Jingles arrival, we knew it was at least 1 minute past time to get started.

Warm up:

SSH x 20 IC
Butt kickers (the Jinx) x 20 IC
Imperial Walkers x 20 IC
Willie Mayes Hayes x 10 IC
Runners stretch x 20 IC (switch legs 1/2 way)

The Thang:

Mosey up BC parkway and follow Let Newton Help to the top of Great Meadow Park. Gather the PAX.

1. Intervals: Use the blocks of the park area as markers for variations on pacing.
   1. Lap 1: 50% effort for 1 block + 75% effort for 1 block x 3. Merkins until the pax are done.
   2. Lap 2: 50% effort for 1 block + 100% effort for 1 block x 3. Merkins until the pax are done.
   3. Lap 3: 50% effort for 3 blocks + 75% effort for 3 blocks. Merkins until the pax are done.
   4. Lap 4: 50% effort for 3 blocks + 100% effort for 3 block. Plank until the pax are done.
2. Hills Jacobs Ladder style: Approach one of the long hills coming off the park.
   1. Squats at bottom x 5 – 1
   2. Burpees at top x 1 – 6

Mosey back to the AO

Mary:

2-minute plank

Announcements:

Thirsty Thursday is this Thursday at either 7:30 or 8:00.

BOM:

Pace yourself. In racing and in life, pacing is one of the keys to success.  Aye!