130528

Adding a 200 meter sprint to 400 meter run repeats changed the workout we are used to profoundly. Great idea, and thanks CFHQ!

Every five minutes for 6 rounds:
Sprint 200 meters
Run 400 meters
200 meters is timed

                      1     2     3     4     5     6
Lynde-          44   41   42   39   40   40
John-            32   31   32   30   31   29
Russell-         35   32   31   34   35   30
Derrick-        35   34   32   33   33   31
Dave-           40   39   39   38   39   37
Erin-             43   40   40   43   40   39
Emilee-         45   47   50   51   54    x
Shannon-      49   54    x    48   59    x
Kathryn-       38   40   39   37   41   42
Holley-         48   47   47   47   49   51
Tammy-       50   41   38   38   42   39
Todd-          41   39   35   36   36   36
Delaina-       50   37   43   47   43   48
Jordan-        38   35   43   47   41   48

Great runs everyone. This was the mother of all lung burners- good job hanging tough. Especially the anaerobs, for whom today was even more difficult.

One objective we talked about was not only keeping the 200 meter sprint times as fast as possible but keeping them within :05 seconds from the first sprint through the last. Good consistency guys.

Sprints- 2
CFSF- 0

Two pulled hamstrings put the score in favor of the sprints, adding injury to insult. We were the nail again today. But hey, that's why we do it, right? YBF and remember (R)est, (I)ce, (C)ompression, (E)levation when these things occur. TTO for at least a day or so to assess the degree of injury.

We talked again about POSE running, and good job hitting the three targets we talked about. This is by far, the most efficient way to run, and we should work on it every time we run until we are running POSE without thought.

Great job puppies, and welcome to CFSF Quincy. Drink the kool-aid and come back.

Thanks for another great day at CFSF. Thanks for the super strong efforts and fuel. You people are fast!

On time, on target, NEVER quit.
CFSF