6 Pax post for a morning on the track working on some speed…
Conditions: Cold and dry
Thang:
Prayer/Disclaimer
Mozy to the RBHS Track.
1 warm up lap.
Stretch
Gear Changer:
- 2×400 conversation pace laps
- 1×400 50% (Medium) intensity lap
- 1×400 80% (Fast) intensity lap
Rinse and Repeat
Relay 100m dash several times until time is up (or YHC is out of breath)
Cool down lap
Mozy back to the parking lot
COT/BOM
Devo:
YHC was convicted on his way over to RBHS when he heard Chuck Swindoll on WMHK talking about sexual purity. Listen to his message here: http://www.insightforliving.com/3/ArchivePlayer.asp?id=1012650&date=12/15/2014
If you struggle with sexual purity, (and if you’re reading this, you do… to one degree or another) Get it out in the open and talk to a trusted friend about it. The devil loves it when we keep our temptations and sin to ourselves.
MoleSkin
TCLAPS to Shake n Bake and Kipper for coming out for their first Monday Stride. Excellent 2ndF was going on over Iron Man’s and such. Great to hear the CSAUP stuff the Pax are doing on their own… Excellent effort once again put in by all.
The Gear Changer intent is to familiarize yourself with how different paces feel to you and also to excersize different muscle fibers and hopefully prevent injury. The goal eventually is to improve on 5K times. We’ll get there.
Keep coming back. It works if you work it. So work it, you’re worth it!
Announcements:
- Christmas party Dec 19… Lexington Crunchy Cub