I signed up to Q at Starbucks on Wednesday because I wanted to kick-off the speedwork portion of the Blood and Guts training plan. The workout was posted the day before, but I wasn’t sure how many takers I’d have. We ended up having about 10 guys participate. In all, 25 posted for runs of various distances.

The Thang (Strava Map):

• Warm-up jog – Starbucks to Hospitality Blvd
• Mathis Rd to Hardees Intersection – 5K pace
• Hardees to Fusion Intersection – Recovery Pace (1:00 per mile less than 5K pace)
• Fusion to Calhoun Rd – 5K pace
• Recovery lap around County Bank (loop around Chili’s on the other end)
• Reverse, rinse and repeat until time is up (recovery lap around Chili’s on the other end)
• Cool down jog – Return to Starbucks

COT:

We were counted, we were named and we prayed.

NMM:

• Judge Judy and Beano destroyed this workout. JJ even got a 5K PR out of it.
• I know several participants were reluctant to do this workout, but they did it anyway. You don’t need a fancy watch or to know your 5K/10K/Whatever pace to do speedwork. Just run faster in bursts (fartlek) if you have to. You also don’t need to run the whole time. You can just run fast for the repeat segments and walk the recovery segment.
• I didn’t record the names in the COT. Apologies if I left someone out or added someone who wasn’t there.
• Good work to everyone who posted. Let’s see if we can get more people involved in the speed workout next Wednesday.

Until next time, CC