We warmed up with a slow mile. Then we tried to rotate strides and upper body exercise on the new turf field. It is a wonderful surface to run on but, its just too small. So we picked up our weights and headed into the neighborhood. We took turns running 800s. Two groups did upper body exercise while one group ran. This worked out much better. The scout team ran 2X800 with a long recovery (running with weights in hand). The second group did 3X800 with 8 minute active recovery. Group one got a recovery after their first 800 and zero recovery between 2 & 3.
Charles Gardner (a.k.a. The Preacher) hosted a session ending celebration. He offered us coffee and doughnuts at the finish of the last half mile. Today's workout was a special one to him. He has run 3 or more miles for 40 days without a day off. We like to call it "days in a row." According to Charles, days in a row forces you to set and keep a schedule. Days in a row forces discipline. Days in a row eliminates excuses.
4 miles + upper body and core. We start all over again Monday at E Rivers. Thanks to the group for making fitness fun.