YHC was very lonely today, even though 7 PAX showed up for the workout this morning at Bounty. Five PAX wanted extra miles off campus and one PAX was OYO, while YHC had the Q on the track. Somehow more distance was done on the track with YHC’s workout than the off campus runners recorded, but they had hills to deal with. Strong work by all for just showing up and doing something this morning.
Here’s how the official Bounty workout went:
Conditions: Clear, mid 50’s
Disclaimer/Prayer
Light mosey for 400m around track
The Thang
800m Interval cycles at Bounty start line
Speeds
- Half Speed
- Mosey Speed
- 5k Speed
Walk recover 50m from start line and back between cycles
Cycle 1:
- 100m half speed
- 100m mosey
- Rinse and repeat x 3 for 4 rotations
Cycle 2:
- 200m half speed
- 200m mosey
- Rinse and repeat for 2 rotations
Cycle 3:
- 400m half speed
- 400m mosey
Cycle 4:
- 800m 5k speed
Rinse and repeat first 3 Cycles
400m mosey
Total distance: 4.4 miles (4 miles run, .4 total recover distance)
Announcements:
- 3/4: Lexington 9 year convergence at Graveyard, 6:30a (6a devotion)
- 3/4: Light the Fight 5k
- 3/18: Lexington Race Against Hunger LRAH
Prayers:
- Blue Bloods and all Lexington PAX running a marathon this weekend
- Coon Dog and family
- YHC’s uncle who is in Hospice care
- All unspoken
- Our Country
- Marriages
- Families dealing with difficulties