Ladder not a pyramid

The BackBlast:

F3 Charlotte: Sibling Rivalry – Randolph Middle School Track

Another great morning at the Randolph Middle School track for “Sibling Rivalry!” A solid group of HIMs came out to push themselves and get faster. FlyWithMe, Rawhide, Bully Stick, Daisy, Back Up, and Aquafresh all put in work.

The Workout: From Pyramid to Ladder!
We kicked things off with a 15-minute warm-up, including a 1-mile easy jog and some dynamic drills to get the blood flowing.

The Thang:
Our planned pyramid intervals turned into a challenging ladder:
* 400m (1 lap) Fast followed by a 200m easy jog recovery.
* 800m (2 laps) Fast followed by a 400m easy jog recovery.
* 1200m (3 laps) Fast followed by a 600m easy jog recovery.
* 1600m (4 laps) Fast followed by an 800m easy jog recovery.

We finished strong with a 100m sprint to empty the tanks! The goal was to improve speed, build endurance, and enhance that lactate threshold, and everyone certainly worked towards it, covering approximately 4-5 miles in total.

Mumble Chatter & Prayers
Plenty of good mumble chatter out there this morning:
* Daisy is heading to Canada with his wife – fishing for him, but no tent camping for her!
* Rawhide successfully navigated his computer login for his new job – a win for the modern age!
* Bully Stick is in full ramp-up mode for Frisbee Nationals. Good luck, brother!
We also took a moment to lift up prayers for several recent cancer diagnoses. Continued thoughts and strength to those battling.
Great job by everyone who came out and pushed it today! Let’s keep showing up and getting stronger, together.