Yeah, it was cold but we managed to run 4+ miles fast. Got better through this workout YHC found on the internet.
Conditions: 25 degrees
The Thang:
Disclaimer, BOM
Warm-up mile
6-5-4-3-2
- 600m fast, recovery 100m
- 500m fast, recovery 100m
- 400m fast, recovery 100m
- 300m fast, recovery 100m
- 200m fast, recovery 100m
- x 2
COT & BOM
Devo: Matthew 9:37-38
Prayer Requests:
- Ashley
- Sarah
- SnB’s Dad
- H4T
- Cason Smith
Announcements:
- 1/27 Be the Buffalo 5K. Register here: https://runsignup.com/Race/SC/Lexington/BetheBuffaloMemorialRunforDigitsandNeedle
- See YHC or DOT for shoe donations in honor of Digits
- 2/17 D2D
- 3/9 F3LexSC 10-Year Anniversary Convergence
- 3/16 LRAH. Register here: https://lrah.org/