A dirty dozen of Denver's finest kicked the sheets off of their fartsacks and posted for a running with painstationS workout. I say painstationS because we only had 2 stations that really was just a place holder for killing some time before crossing HWY 73. YHC has been wanted to do some good hill repeats. Not just any hill will do though. We have hills on campus, but nothing daunting. This is how the story went.
It's 0530 and 11 out of 12 are present. We do need some sort of warmup and to wait a few minutes for Clark to show up…oh wait, that's me and I'm already here. Disclaimer given that we will be running some off campus and headlamps would be a good idea.
20 IC SSH
10 IC Dippy Bird – Each leg
10 IC Tony Hawks
Off we go, about 0.25 miles to the front of the school and we stop at the stop light and plank for the 6.
PAX, Hefty(?), points out that while crossing the road might be dangerous, planking 10' from the road might be more dangerous.
Painstation #1 – Squats until the traffic opens up (7 IC)
Cross Hwy 73 and into Trilogy (Cougar Country). This many Cougars makes John Melloncamp jealous.
We head down to the bottom of Heartwood Drive. On the way Marker decides to leave his mark on the pavement and takes a spill over a manhole cover. Speaking of manhole…nevermind.
At the bottom of the hill the Q gives the following instructions.
Hill repeats – Run up the hill at 5k pace or maybe a little faster. At the top of the hill, turn around and recover run to the bottom where you continue to recover. NO, don't recover for the next 30 minutes. Once your HR recovers, repeato until we are done. This looks an awful lot like a bonesaw.
The Hill – It's about 0.23 miles long at 6.3% average grade. But it is MUCH steeper at the bottom than it is at the top.
We finish up with about 4-5 trips up and down the hill and head back.
Painstation #2 – Same as painstation #1, but this time we do 10 IC Squats
Finish back at the launch pad with approximately Pi miles and jump into Mary
Mary
20 IC LBC
A mixed variety of Protractors
Finish with American Hammer – 30 seconds
Reflection
Since we just did hill repeats, a reflection with mountains seems appropriate. From the Sermon on the Mount – Beatitudes
Matthew 5 3-12
3 Blessed are the poor in spirit,
for theirs is the kingdom of heaven.
4 Blessed are those who mourn,
for they will be comforted.
5 Blessed are the meek,
for they will inherit the earth.
6 Blessed are those who hunger and thirst for righteousness,
for they will be filled.
7 Blessed are the merciful,
for they will be shown mercy.
8 Blessed are the pure in heart,
for they will see God.
9 Blessed are the peacemakers,
for they will be called children of God.
10 Blessed are those who are persecuted because of righteousness,
for theirs is the kingdom of heaven.
11 “Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. 12 Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.
So, is it blessed (bles-id) or blessed (blest)
Rule 1. When blessed is used as a verb, it is pronounced with one syllable (blest).
Example: Before we ate, our uncle Tony blessed [blest] the meal.
Rule 2. When the word blessed is used as part of an adverb (blessedly) or a noun (blessedness), it is pronounced with two syllables (bles-id).
Examples:
She hugged him blessedly [bles-id-lee, adverb] upon learning he had quit his bad habit.
The Eucharist is revered for its blessedness [bles-id-nes, noun] within the Christian faith.
Rule 3. When blessed is used as an adjective, it is typically pronounced with two syllables (bles-id). However, in certain cases, it may be pronounced with only one syllable (blest) as an isolated instance of inflection developed through familiarity with American English.
Examples: Annie’s baptism was a blessed [bles-id] moment, particularly for her devoted grandparents.
Blessed [bles-id] are the poor. But The poor are blessed [blest, adjective].
Moleskin
Sound off in the comments. Apparently I missed quite a bit (of complaining)