6 PAX ignored the warning of a running workout and posted this morning. The other 48 PAX stayed at home. I guess maybe many PAX are traveling this week. Today was simple speed work with relatively low MC. FNG-1 above is our temporary transplant known as "Lumberjack". Today is National Ballpoint Pen Day. And the workout has nothing to do with that, but in honor of Marker today we run faster than the ink on a wet wienke.
Getting Warmer
15 IC Toy Soldiers
10 IC Dippy birds (each leg)
Warm-up lap
Q gives out instructions. They are fairly simple (on paper apparently) but had to be repeated due to Spork's 10 second attention span, the gate is locked and getting into the track requires fording a shallow lake, so we improvise with the parking lot which makes for a more challenging workout. Today we are doing 3x (4×400) intervals. Plan to go at your PR goal pace for a 5k, or a little faster, after each 400 take a 30 second recovery then repeato. After each set of 4×400's rest for 3 minutes to recover your heartrate while also completing 30 OYO LBCs. The 400 was more like a 475 or 500, but this is F3, we always choose the harder option. Of course Spork makes it even more difficult by choosing less rest and longer distance laps. In the end I think everyone got a little over 3 miles.
Interesting factoid: when doing intervals, if you pause your spacewatch, Garmin still treats the run as one run and will give you PR credit, but Strava ignores it. Strava is smarter.
Reflection:
Proverbs 22:4
Humility is the fear of the Lord, it's wages are riches and honor and life
Moleskin:
- According to Mater boats have less hills than Mustang.
- Lot's of crushing it this AM. T-Claps to the PAX for pushing through this one today.