AO: Hamer Time - Thursday

When: 10/14/2021


Number of Pax: 7

Pax Names: Crabcakes, Enron, Gridlock, Pincher, Trump, Yamaha,

Number of FNGS: 0

FNG Names:

QIC: Gridlock

The BackBlast:

Weather:  Not bad for a FL October morning, 74-degrees and humid.

Welcome: YHC greeted the handful of pax at exactly 0515 and decided the run wouldn’t run itself. So we took off into the gloom while YHC revealed the thang.

The Thang:

Interestingly enough, just a few days ago, YHC hit a unique milestone on Strava — 10,000 miles. So, it had me thinking, how could I use something I learned during the 10,000 miles to help pax accelerate? Well, it occurred to me that there is really only one run workout that I’ve done only once (because it sucked so much) and it was this one. So I shared it with the pax giving them the option to attempt it:

The plan: after a 1-mile warm-up, run at a steady fellowship pace as a group. Whoever was up for it, could attempt the thang: launch off the group for 200m at 1-mile (to 5k) pace, return to the group as recovery. Rinse and repeat for as many reps as possible. Several pax (Enron and Pincher) took off for a few 200’s, but not sure of the pace, and things seemed to quickly devolve from there. Run turned into a pretty much easy / recovery pace effort.

The primary goal of the fast 200s is to increase leg turnover. The goal of the slower 200s is to allow for lactate clearance. Overall, the workout is designed to assist runners with mid-race surges that happen from time-to-time and then to allow them to recover while still keeping something in the tank.

The legendary Prefontaine made a version of this workout famous. His version was implemented on a track and he would run 200m at 4:00 minutes/mile pace then the next 200m at 4:40 minutes/mile pace (no rest, just keep rolling). Rinse and repeat. Legend has it that he could do 25 or so reps…

Overall, pax covered about 5 miles along the figure-8. It was fun. Better luck next time. 😂🤣


  • Skunk Ape Marathon Nov 21, have 9-paid F3 pax, need 1 more for VIP parking spot to Trailgate
  • Wildpax is getting closer! Sign-up now as registration will be opened-up to other regions very soon.


  • Enron’s 2.0 recovering nicely from surgery. Prayers for rapid healing and improvement to 2.0’s quality of life.
  • Pax going through things, injuries, work, etc.

Be blessed, brothers.


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