5 Pax bought in to the idea that if you want to run fast you have to train fast.

Conditions: Wet, but no rain.

Disclaimer: Given

Warm-up:
4 laps around the track (1 mile)

The Work:
Run 400 meters at 5k race pace
Run 200 meters at a conversational pace
Run 300 meters at a faster than 5k race pace
Sprint 100 meters
Run 300 meters at a faster than 5k race pace
Sprint 100 meters
Rest 2:00-3:00 minutes
Rinse and Repeat for 4 Rounds

Recover

Count-o-rama
Name-o-rama

Announcements:
* PT Test Thursday at the Shipyard
* Saturday’s workout will be at the Shipyard
* Run Your Ice Off Saturday

Prayer Requests:
* Injured and sick Pax

BOM

NMS:
* Great thing about Hustle is you can work at your own pace. While the idea is to push yourself past the point of being comfortable, you don’t have to be a super fast runner to get the benefits of speed work. You just have to find that area that falls between pushing yourself and not injuring yourself.
* I have used a version of this workout the last few times I’ve Qed Hustle with the fast section increasing and the slow section decreasing. Next up… Mile Repeats.
* Great effort by all runners today. One even pushed himself to Merlot. As we were coming out of turn 4 and he let out a roar, turned on the boosters, and gave it all he had in the sprint to the finish. Apparently he flooded the carburetor, because as soon as he crossed the finish line he bent over and unloaded the excess fuel. Now that redefines “give me all you got”. I really don’t want that much.
* After that, there’s not much else you can say to top that so…

Until the next Q,
The Meter is paid up…