Plan was 8 x 1/2 mile ‘staggered pyramid’ intervals with 2m 30s workout in cadence & OYO between reps. Intervals starting at 9 min warmup pace, then 8mpmp, 7m, peaking at two 6 minute per mile pace reps. With a rest/free stretch before walking it back to 6:30, 6:30, finishing with a 7 minute pace interval.
Needless to say things did not go as planned.
However we did manage a great workout, arriving back to start on time with our desired mileage. So it all turned out okay. I was sad to see almost half the pax depart before namorama and COT but Alas, that’s life. As reflected in our prayer, every day is a gift, every fleeting moment worth more than gold. I appreciate every minute of this morning in the gloom with these great men.
Prayers for AM-PM’s sister Becky, her cancer has returned & treatment is expected to be very tough. May God help her and her family be prepared for the difficult treatment & healing process to come.
Prayers for Mr Holland — he gave a great effort today and unfortunately injured his back. Hopefully it’s nothing serious and he’s back at it after a couple good recovery days.
compliments & thanks –
Great standard with Jobe, first time he and I ever really been able to talk. Look forward to it again.
Thanks to Frodo being prepared with a headlamp, that makes one of us.
Props to Hushpuppy for mental toughness. Fighting the urge to stay inside this morning despite chilly temps and sore legs.
Auto kept the attitude high and taught me the f3 term for rest period: Airborne Mindbender
Swing state continues to amaze me with his effortless speed, a true athlete and a gentleman. Thanks for the guidance with my first Q at FKT.
AM-PM putting up great effort and making sure to check on Mr Holland.
Stoic Mr Holland showing no sign of pain through his injury. A warrior. Too tough for moping or whining.
Omega showcasing his impressive speed and, as always, great attitude. Great Job!
yours truly,
—Cubicle