The Thang

Base of the workout was 400 meter repeats around Whalon Lake.

I didn’t mention this to the group, but Marathon World Record holder Eliud Kipchoge does this workout once a month.  Essentially he does 20 400 meter repeats with roughly a minute rest in between each rep.  I modified this slightly.

The trail around Whalon Lake is just over 1.5 miles, so we could do 6 400 meter repeats each lap around.

We started from the dog park and did a quick mosey over to the lake, about a quarter mile away.  Once there, we did 4 400m repeats with roughly 30-40 seconds rest in between each rep.  Our rest wasn’t exact, I just based it on how the group was holding up.

Once we hit the mile mark, we did a mosey on a path away from the lake past the trout pond for about a quarter mile to a parking lot.  There’s a hidden tree covered road off of the lot that is about a 90 foot climb over a quarter mile.  We did 2 400m hill repeats here and did a slow mosey back down the hill together.  I think this was a cool surprise for the group and I was at least gassed after the two hills.

From the parking lot we did another 400m repeat back to the lake path.  Once back at the path we did 2 more repeats to get back to our starting point, then started on another lap of repeats around Whalon Lake.  On the second lap around I had Serena start 25 yards further back to try and even out the rest period, but he still beat everyone on each interval.

Once again, when we hit the trout pond path we did a mosey over to the hill and did one more hill repeat with a group mosey down to the bottom and back out to the path.  Wanted to do more hill repeats, but we ran out of time.

Did 2 more repeats back to our starting point and then did one last mosey back to the dog park.  Finished with 15 big boys for the last minute.

Overall we got in 16 400m repeats with about 1.5 miles of moseys.