Lexington’s toughest workout each week continues to live up to that description as we put in work today at Bounty. It was good for YHC to be back out in the gloom after a week away for work. Today was all about some interval work and building leg strength for faster times. We move into training season for races over the next couple of months, so if you are running races or want to get faster, come out and see us. Great work this morning, men.
Here’s how it went today.
Conditions: Partly Cloudy, low 70’s, humid
Disclaimer/Prayer
Light mosey for 400m around track
The Thang
10 Round “warm-up:”
* Round 1: 50m at half speed, backpedal to return
* Round 2: 50m at half speed, backpedal to return
* Round 3: 50m at three-quarters speed, backpedal to return
* Round 4: 50m at three-quarters speed, backpedal to return
* Round 5: 50m at full speed, backpedal to return
* Round 6: 100m at half speed, backpedal to return
* Round 7: 100m at half speed, backpedal to return
* Round 8: 100m at three-quarters speed, backpedal to return
* Round 9: 100m at three-quarters speed, backpedal to return
* Round 10: 100m at full speed, backpedal to return
* 30 second rest as needed in between sets
*100m recover walk
More interval training:
* 100m 3/4 sprint, 100m mosey
* 200m 3/4 sprint, 200m mosey
* Recover walk to stadium, which we discovered was very slick and too dangerous to use, so we took a mosey to the stairs in front of the gym.
Stairs:
* Start with 5 rotations as a set, each rotation is up and down stairs
* Continue rotations, adding 1 after each set, 30 second rest between sets
*We got to 7, with enough time to do another round of 5. YHC wanted to do something else in the parking lot, but Ken Doll wanted to do 8. YHC felt he was being selfish by wanting to do his own workout, so we did another round of 8.
Recover walk to flag. We had just enough time to do a modified round of the planned interval training. This was one lap as hard as you could go around the parking lot.
Announcements:
* F3 Dads camp tickets still on sell for 8/20-22
* Stomp the Swamp 8/21: https://www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=3736
* 8/28: Jailbreak Escape: https://runhard.org/pages/race-jailbreak.php
* 9/4: F3 Pool party in Vintners Wood
*9/18: 9-11 Challege: https://twitter.com/TyBouknight/status/1423384835373084674
*8/31-10/2: Iron PAX Challenge: https://f3greenwood.com/2021/08/08/and-here-we-go-ironpax-2021/
* Gauntlet: TBD
Prayers:
*Notebook, No Show, Slim Jim, Spackle
* No Help
*Rec and Family
*Our country
*Marriages
*Afghanistan and veterans of the war
Devo:
*Make sure we are representing the F3 on our cars, shirts, hats, etc the right way.
*Ranger spoke about the Afghanistan War and how the veterans of that war are feeling right now. There may be resentment as if the 20 years they fought, or participated in the fight, were for nothing with the new developments over there. Be in continued prayer for their mindsets as we know that their service was extremely important to the freedoms and safety that enjoy.