The BackBlast:

Periodically at the Arrowhead, we switch it up and do a different type of Mosey workout, instead of a regular route run. On Friday, we did a interval / speed workout that F3-Capone (Jim Linn) gave to this QIC as I am training for the Pittsburgh Half Marathon. The goal is to know your speeds and how to manage your pace.

Welcome FNG Raider. Great to see/meet Element. Welcome BACK Fonda to the Arrowhead. Hope to see them all out again soon.

• Intro / Disclaimer Read / Workout explained
• 1 mile easy mosey around Community Center and Baseball Complex, down Gruber Rd. and picked up the trail at Angelo’s Pond and headed toward Yoder Rd.
• At Yoder Rd, we stopped and did 3 separate 30 yard sprints (job back).
• After sprints, we did 15 separate timed intervals (30 second 80-90% sprint followed by 60 second easy 30-40% jog). Followed path from Yoder Rd. all the way out across Alderfer Rd to Clemens Rd. Every other interval, we circled back to pick up the 6.
• Following the 15 intervals, we finished with a ~1 mile light mosey back to the flags.

Total distance was between 4.5 and 5.25 miles.