It’s running season in Savannah, whether the ruck-heads want to admit it or not. Humid and 68 degrees is a lovely way to run. YHC is in the midst of cramming in some half-marathon training, after taking a work and injury-related month off in September. The Friday shuffle is the perfect opportunity to sneak in some speed work. That said, the thang:
400M warm up jog
25 merkins, 25 squats, 25 lbcs
800M intervals (easy, medium, hard – according to your own pace)
30 merkins, 30 lbcs, 30 lunges
Plank-a-rama for 3 minutes
60 sec. rest
20 squats, 30 merkins, 40 flutter kicks
30 second rest
3.25 miles total
Moleskin: Good to see Sandbar out there. Learned a lot about piloting shipping barges into the Savannah port. Two Pack always inspires in his timeliness and perfect attendance. His dedication has been motivating as I am working to get back into training for the race.
BOM, Prayer – focus on patience , wisdom, and humbleness in all we do.