GOOD LUCK to all the CTF Endurance Elitists tackling the Georgetown, SC Historic Bridge to Bridge Half Marathon Today!
SQ: “Motivation is a skill. It can be learned and practiced.” – Amby Burfoot
MOB: Calves. Ankles. Hips. Hamstrings.
WU: 400m Run
R: Sweat Rate Test*
Skill:
Back to wall 2x 15 pulls per leg
Stable arm 2x 50m drop 50m run out
Cadence @ 98 2x 50m
Carioca 2x to 100%
Run: 75min Tempo @ :30 < than projected HM or FM pace
LIII: 60min
LII: 45min
LI: 3 x 15min R 5min
PWMOB: Lax ball feet and shins. Roll out hips and hamstrings.
CD: 3 x 15 – Light Bench Press, Pull-ups and Superman