YHC threw a changeup to the regular Tsunami, for the 9 PAX that gathered in the gloom. Following on Roots’ 1 miler Skinny on Monday, we did some speedwork today.
- Mosey to Freret. Stretches under the cannon. Then sprint up mcallister to Drill Rd. Mosey to Willow. Then sprint to Reilly field.
- ½ mile speed drill – starting from uptown-riverside corner, run 2 laps around field and garage up to uptown-lakeside corner for time.
- Storm the stairs. Starting from the downtown-riverside corner, PAX Split to both towers and meet at the top of the ramp.
- Hill intro – mosey down the ramp. From the bottom of a gentle incline, run up halfway, then mosey back to the starting point. Run up again 3/4, then mosey down. Run to the top and mosey down. Focus on shortening your stride and keep your feet low to the ground on the ascents.
- Downhill Form 2 ramps – Keep your arms wide and low for balance, shorten your stride and focus on quick steps.
- Uphill cadence and summit attack – 1st ramp cadence, 2nd attack. Repeat twice
- Downhill flatout two ramps.
- Sprints on the field – 60 yards, 3 sets.
- Mosey to the flag
