[pursuit] 4000m of Fun

AO: Pursuit
Q: Tuck
PAX: Flip Phone, Damascus, Bratwurst, Ghosted (Christopher Brantigan), Fuse Box, JRR_Tolkien, Wahoo
FNGs: None
COUNT: 8
WARMUP:
– 1 mi EZ
– Dynamic stretching
– 3 strides

THANG:
– 4 x 1k with 90 seconds rest. 1st, 3rd and 4th @ 10k pace; 3rd @ 5k pace
– EZ cool-down until time expires

MOLESKINE:
Celebrity appearance by JRR Tolkien this AM. He’s back with a vengeance; down ~25 lbs and getting faster by the day. He smoked me on the 4th interval. Way to turn back the clock! Wahoo is working his way back from an extended absence. Keep it up. The other guys have been very consistent with their training and are nailing the first 2 golden rules (be consistent and don’t get injured). We missed PJ this morning because he didn’t follow the third golden rule (don’t eat Mexican food the night before a hard run). Looking forward to the mile time trial on Sat May 20. More details to come on that. 2 workouts left! Next up is 12 x 200 @ mi pace on Tuesday.