AO: ao-hermods-hideaway
Q: Fun Run
PAX: Carolina Lean, Myrtle, Fun Run
FNGs: None
COUNT: 3
WARMUP:

Disclaimer, 5CP, Mission Statement, Credo
Willie Mays Hayes
Bear Hugs
Finkle Kicks
400M easy run

THE THANG:

Strides: Slowly accelerate for 100M then stride out the next 100M decelerating. We did 3 sets of these and took a breather in between.

Ladder: 100, 200, 300, 400, 300, 200. Full recovery in between each one. Pax were encouraged to really push their normal pace on each of these.

YHC discussed efficient and smooth running techniques during the rest breaks. We all acknowledged how our form breaks down further into the workout and when our legs get tired. So we tried to keep up our form throughout todays workout.

100M stride back to starting point for a little Mary.

MARY: Only had time for a little 6” until 0600.

ANNOUNCEMENTS: Half Marathon Nov 4th. United in Pink run tomorrow after IPC.

COT: Continued prayers for @Gepetto and his fam. Rest for all of us and moms with young kids that don’t want to sleep.