11 pax posted at The Bounty for their Monday edition of Speedwork. Always a great way to start the week. Here’s what happened:
Conditions: Mid 40s and dry.
The Thang:
Disclaimer/Prayer
Run one warm up lap.
Circle up.
TTT x 15 IC
Mosey back to the track.
Round one: Run one mile. Run the straights at 5k goal pace and mosey the corners.
Round two: Run one mile at 5k goal pace.
Round three: Run two laps 5-10 seconds faster than 5k goal pace.
Round four: Rinse and repeat round three.
Round five: Run one lap 10-15 seconds faster than 5k goal race pace.
One lap cool down.
Total miles = 3.75
COT/BOM
Prayer Requests:
– Gravediggers Mom having surgery 11/13
Announcements:
Need mentors. See Ken Doll for details
11/16: New Friday bootcamp launch. Preblast: https://www.f3midlands.com/lexington-sc/preblast-friday-bootcamp-is-coming
11/17: Harry Bison 15k/30k
12/1: Wildcat
12/14: Christmas Party. Preblast: https://www.f3midlands.com/other/5th-annual-f3fia-lexington-christmas-party
2/16: Dam to Dam Relay: www.damtodamrelay.com