If YHC liked to run more, we could have gotten 4 miles today, but we still got some solid work in at Bounty. Change of speed is always key when trying to knock time off of your pace, which was the goal. We had a good crowd and YHC could hear some 2nd F going on up there, so there was most likely some fun this morning too.
Here’s how it went:
Conditions: Clear; high 50’s
Disclaimer/Prayer
Mosey to track:
- Butt kicks
- Frankensteins
- High knees
The Thang (all runs are with no rest unless noted):
- Run 5k speed for 600m
- Mosey for 600m
- Run 5k speed for 400m
- Mosey x 400m
- Run slightly faster than 5k speed for 300m
- Mosey for 300m
- Run 50% for 200m
- Mosey for 200m
- Run 50% to 75% for 100m
- Mosey for 100m
- Recover walk for 100m
- One minute rest when all have completed
The goal was to RINSE & REPEAT, but we only got the 600m and 400m in on the second round.
At start line:
- Run half speed for 100m
- Rinse and repeat x 3
Recover mosey back to flag
Total mileage: 3.8 miles
COT/BOM
Announcements:
- 5/21: Donut run; meet in the Home Depot parking lot behind Krispy Kreme at 5am
Prayers:
- Notebook
- No show
- Slim Jim
- Spackle
- Other Sick and injured PAX
- Country
- Marriages
- Virus victims
- Unspoken