Great workout today with a lot of Shawshank men posting for some speed work. It was good to have Slum Lord and Blue Bloods there too. They did some marathon and what looked to be Ultra training. This was 4 miles of change in speed training that sucked quite a bit. Everyone put in the work and hopefully got a little better.
Here’s how the workout went:
Conditions: Partly cloudy, low 50’s
Disclaimer/Prayer
800m warmup
The Thang
3 mile speed work:
- 100m fast (your uncomfortable speed)
- 100m mosey
- 200m fast
- 200m mosey
- 300m half speed
- 300m mosey
- 400m 5k speed
- 400m mosey
- 800m 5k speed
- 400m 5k speed
- 400m mosey
- 300m half speed
- 300m mosey
- 200m fast
- 200m mosey
- 100m fast
- 100m mosey
400m cool down and an extra 100m just for fun
Announcements:
- 3/9: 10 year convergence at River Bluff High School
- 3/16: Lexington Race Against Hunger: https://lrah.org/
- Shawshank is raising funds for Blue Bloods nephew’s charity. Please give as you feel led:
Prayers:
- Shake n Bake’s dad
- Cason Smith: Gilbert High School student battling kidney failure
- Sarah Harmon and family
- YHC’s wife Ashley
- Blue Bloods nephew
- 3/11: Lego’s FIL knee surgery
- Surge PAX mom with breast cancer
- All unspoken
- Our Country
- Marriages