Monday means speedwork at Stomp. Always good running and unsuccessfully trying to keep up with these men.
Conditions: high 50s
The Thang:
Disclaimer
BOM
Warm up lap
Dynamic stretches
1200m x 4
(recommended pace is 45 sec faster than your 10K pace)
Recovery walk between each rep
Total mileage: 4.3
COT & BOM
Devo: Ephesians 5:25 “Husbands, love your wives, as Christ loved the church and gave himself up for her”
Prayer Requests:
-No Help’s cousin Adam
-Rocking Chair’s M’s Dad
Announcements:
-11/16: John Flanagan Memorial 10K: https://lexingtonhalf.com/pages/race-10k.php
-12/14: Christmas Party