This week’s Speed Trap: 1 mi warmup 5x800m with 400m recovery 1 mi cool down @F3WinstonSalem

Speed Trap plan for this week: 1 mi warm up 1 mi @ 5K pace 1 mi @ 10K pace 1 mi @ half marathon pace 1 mi cool down @F3WinstonSalem

Virtual Speed Trap tmrw. Find a 0.25 mi loop near home. ~1 mi warm up on way to loop 8x400 w/400 recovery Do at 5K or 10K pace ~1 mi cool down back home @F3WinstonSalem

5 Pax for fartleks at Speed Trap this morning. It was as bad as they thought it would be. @F3WinstonSalem

Speed Trap launches 0530 tmrw from Whitaker Elementary. Fartlek training. 1 mile w/u, 3:00 on + 1:30 recovery x 6. Route: bit.ly/34s7p05 @F3WinstonSalem

Speed Trap is cancelled tomorrow. Post at anothe outstanding @F3WinstonSalem workout

Speed Trap hosted by @justtob tomorrow. More details later today. @F3WinstonSalem

Get lapped by Walter White tomorrow at Speed Trap. Track work w/launch from Reynolda at 0530. @F3WinstonSalem

Come run in circles with Zuckerberg tomorrow. 0530 launch from Reynolda Village. @F3WinstonSalem

2 Pax for Speed Trap. @rm158366 ran away from @Mongoose_F3 without breaking a sweat. @F3WinstonSalem

Speed Trap launches 0525 from Reynolda Village. Track work is the flavor of the day. @F3WinstonSalem

Speed Trap is back tomorrow! 0525 gather 0530 launch from Reynolda Village. Track work is the plan. @F3WinstonSalem

Speed Trap launches from Reynolda Village at 0530 tomorrow. Track work with @Mongoose_F3 at the helm. Arrive 0525 if you want a quick warm up. @F3WinstonSalem