F3 Knoxville

Week 2 workout, this time during the real week 2, and an audible

JUCO Run
Workout Date: 4 Dec 2019
QIC: Frenchie

THE SCENE: Definitely cold enough
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The standard 1.5 mile jog to the HVA track.
THA-THANG:
Welcome to week 2. For those unfamiliar, we’re in an 18-week training program leading up to the Knoxville Marathon.

The plan (same as last week, this time it’s actually during week 2):

  • 1.5 mile warmup
  • 12 x 400m @5k-10k pace with 400m jog rest
  • 1.5 mile cool down

The audible: 200m jog rest between, not 400m (who needs that much jogging anyway?), AMRAP until 0600 then head back to the AO. More reps, less rest. I made it to 11 400m reps, just over 7 miles total.

It was small but dedicated crew on the track today. Spotter was taking it easy (ish) in preparation for a half marathon this weekend, while Hydro, Alter Boy, and myself were cranking ’em out.

MARY:
Made it back just in time for a few one-armed Merkins with Fast’n Easy.

ANNOUNCEMENTS:
Wishing all the best to Erector in his full marathon Saturday (and Spotter in the half), and safe return for Archie from his boondoggle (I mean business trip) out of the country.

Leave a Reply