Black Sheep workout at the East High track. John Straley figured out a way to incorporate decorated pennies, Sponge Bob Squarepants, and tremendous pain into this workout. It would take me a long time to explain the way the workout was structured, but here's the bottom line: 1.2 mile warmup on the road 800m speed changes on the track 7 x 700 averaging about 2:14, with most of the quarters in about 72
1 mile of accelerating 300's (jog easy 100, then accelerate each subsequent 100 for 300m) then 1.2 mile cooldown back on the road. I was sort of sluggish today, couldn't really get it into a rhythm. I don't think I ate enough carbs last night for dinner. Josh Steffen was on fire, however. Sam was a maniac in the 300s. Added another 3 miles tonight after work, easy, up through Memory Grove to 9th Ave.
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