• When: 06/22/15
  • QIC: No Help
  • The PAX: Quisenberry, Fracture, Forest, Bullwinkle, Shellback, Pew, Mac, Candystripe, Pepto, Flapper, No Help


11 pax hit the track with intense intervals for speed training

So YHC thought it would be a good idea to check out the Q schedule for Stride to see who, if anyone, was on the Q list for Stride in the morning.  It’s a good thing YHC did, because no one was on the schedule and last week it was stated that if no one was on the schedule then it there would be Cemetery Hill repeats.  So YHC threw his name on there to help his fellow Striders out and brought out the HIIT to the track.  HIIT stands for high intensity interval training and it could have been called SHHIIT this morning, seriously humid high intensity interval training.

Weather: 76° and a bit muggy

The Thang:

Mosey to the track and do one lap, then stretch for about two minutesish.

Do 20 minutes of HIIT at one minute intervals.  The first and then every other minute will be at a 85-90% max pace.  After each 85-90% pace minute intervals, there is a minute of walk/mosey/jog/just-keep-moving.  After 20 minutes, mosey back to starting line on the track.

Run the curves and then run backwards on the straights, completed three laps of this. This was a great leg burner and YHC feels like this is what his legs will feel like during the BRR.

Finish off with an easy lap around the track and then mosey back to the flag.

COT

Announcements

-“The Crucible” 6/27 See backblast for details

-GORUCK 7/10 (Challenge) & 7/11 (Light)

-2nd Annual “Sweet Baby O” 5K 8/1 at Northside Baptist. A great cause so BE THERE! Proceeds go to “Hands of Hospice”

-Stomp the Swamp 8/29 – Convergence Boneyard double-down opportunity

-Blue Ridge Relay 9/10 – 9/11

Lexington Half Marathon in November

Harbison 50K in January

This Wednesday at Lexington Baptist, 7PM prayer time for Walker

Prayer Requests

Continued prayers for Walker, Audra, and Landon

Prayer for F3 brothers going through difficult times

Prayers for the families in Charleston

BOM

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