• When: 2018-11-12
  • QIC: Meatball
  • The PAX: Mercy Rule, Gravedigger, Brick, Scooper, Wild Hog, Iron Mary, Tribe, Mulligan, Cheers, Hoist, Meatball


Monday Speedwork at The Bounty

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