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Wetter Than Wet

I can’t type too well because of yesterday’s mishap so I’ll try to keep this brief:

Today sucked weather wise

40 degrees, drizzle to steady rain, decent headwinds, and last week was in the 70s and 80s.

That being said, 2 pax decided to test their limits, 1 pax felt sorry for the Q, and 1 pax (YHC) was stuck on Q.

So what did we do?  I reached back in the memory bank last night to grab the very first non official broadcasted Waxhaw Express Workout.

That day (5/12/20 in case you’re wondering) we did:

  • 1 mile warmup
  • 4 sets of:
    • 200m run, 200m recovery
    • 200m run, 200m recovery
    • 400m run, 400m recovery
  • 1 mile cool down

The Thang:

So today, rather than make it mileage specific, we did:

  • 1 mile warmup to the covered high school entrance
  • dry stretching, static and dynamic
  • 5 sets of:
    • 40 seconds at mile pace, recovery back to start
    • 40 seconds at mile pace, recovery back to start
    • 1:20 at mile pace, recovery back to start
  • 1 mile cool down

Sets 1,3,5 were the “downgrade” section in front of the school while sets 2 and 4 were on the “upgrade” section the other direction

That’s it!


Today was tough, sets 2 and 4 uphill in the rain and headwind were no joke!

1:20 is sneaky and gets you towards the end (especially the last two)

Popeye – Putting in the work and grinding it out in the rain and wind.  True dedication and it’s paying off as he’s getting faster.

Foot Long – I’ve never ran with him before but the guy can move.  If he keeps combining speed on Tues with his usual distance on Thursdays he’s going to be a wrecking ball.

Easy Button – He may have only showed up because he felt sorry for YHC but he was pushing the pace and keeping everyone accountable.  We all needed  you out there this morning, thanks!


Sign up for the Waxhaw Trail Fest on May 1st.


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