With several of us training for upcoming marathons, the attendance at Hustle has seen an uptick.  I’ve never done speed work prior to the last 6 weeks, but now enjoy the challenge and hope to reap the benefits.  It does require a little more planning and I recommend utilizing your Garmin (or equivalent) to really take the guesswork out of the segments.  Anyway, today’s prescribed work went like this (some modified due to their respective plan which is just fine):

1/2 mile Warmup

400m at 10k pace

90 seconds at recovery pace

400m at 5k pace

120 seconds at recovery pace

(Repeat 8 times)

1/2 mile cooldown

COT/BOM

• Work took about an hour which is longer than the Hustle time allotted.  All 6 PAX stuck around to the end.  Well done.
• Cooler temps this morning was a big help.  A lot of strong running went down.
• Tweeter is a man on fire.  8.5 miles at 7:21 is no joke.
• Speaking of 8.5 miles, I wasn’t expecting it to stretch out that long.  In hindsight, the recovery segments really added some distance.
• Pacer ran extremely well for having been MIA for a few weeks.
• Sugar had a watch malfunction but still put in the work.
• Not sure what that thing Quickie had on is head was, but it was interesting.  Maybe I’ll cut a shirt sleeve off next week and wear it on my dome.
• Bueller was Bueller.  Steady Eddie.