Eight of us rallied at Trenholm Plaza for a Monday workout that has traditionally been geared toward speed. No one likes “track day” but it’s fallen to me three times lately to put together something with a speed focus. After a weekend punctuated with LSD miles by a number of the faithful, today’s trip to #SwampFox was just enough to light the fires again.
Conditions: 52 degrees… spring-like
TheThang:
Warmup mosey out of Trenholm Plaza crossing Trenholm Road and up Converse to Clemson for a short right turn and up to the #SwampFox stomping grounds.
The speed work of the day was primarily the following: Sprint the length of the parking lot to the end, hook it around and mosey back in the neighboring parking lane to recover. Rinse & Repeat for 5 laps of the parking lot. Each lap is just under .2 miles so all five, together is roughly a mile, half sprint, half recover.
Then the pax took a break and headed down to the basketball court for a set of double court suicides. Rinse & Repeat that 5 times to bounce the heartrate up and down.
Repeat again the 5 laps of the parking lot loop explained above for a total, at the end, of 10 parking lot laps (2 miles) of solid speed work.
With that mess concluded, the pax mosey’d back to Clemson, to Converse and on back to Trenholm Plaza. GPS gave me credit for 3.7 miles all told.
COT & BOM
Announcements & NMM:
- T-Claps or Congratulations to Michelle’s family expecting number 3. Rumor is that it’s all an excuse to get out of the BRR… but we’ll see.
- Still looking for a 9th man on the P200 #Scramble team. Properly skinned, that volunteer might only need to put in 18 miles over four legs so it’s entirely possible to train up entirely over the next six weeks.
- Pray for the Haitian family who’s father/husband was killed this past week working with a mission team from Columbia. The eldest son is particular close to our @F3Haiti team. Life in Haiti can be dangerous and heartbreaking. Pray that this family is taken in well by the church family we’re helping to establish on ChaCha mountain and for opportunities we might have to serve them.