AO: Ao-Streakers
Q: Fun Run
PAX: Maestro, Myrtle, Run Flat, Rhett (Roll Tide) Evans, SEC, Fun Run
FNGs: None

5CP, Mission Statement, Credo

Calf stretch, hip stretch, mosey to track for an easy 800M warmup.


We hit the field to do some half gassers. For these we did about a 90% sprint from one sideline to the other then about a 60% on the way back with a focus on long strides. We did about 12 of these with very short breaks.

Then we did some Pre-200s. This was taken from an old Prefontaine workout. We ran a hard 200 then would slow up for the next 200. When we got back to the starting point we picked up pace again. The goal here was to never stop and walk and get some speed work in.


Stand on one leg with eyes closed (alternating legs), supermans, miroccan night crawlers, box cutters, gas pumps, crab boils, ABCs.

ANNOUNCEMENTS: 1776 games and 2.0 event on 8/5 at Red Dawn

COT: SEC with a hectic time at work