63 degrees and 93% humidity. Looks like the cold dry weather might be behind us.
As i pulled into the parking lot, Drebin was already there looking completely refreshed and ready to go. Let’s go then! As we did a warmup lap around the track he proceeded then to extol the benefits of the sleep apnea study he just went through and the cpap machine he used which seemed to have help his sleep tremendously already. Excited to see this play out in the workout and if this is just a placebo effect.
Mosey to pick up Stray, Gambini, and Enron rolls in after running a standard of his own already. I promised Enron at least four miles so 5:30 rolls around and we get started…
The Thang:
- SSH In Cadence x20 (Pax (mostly Gambini) voices his displeasure of not receiving a disclaimer or announcement of the Q – so proceed to provide the disclaimer – Don’t get hurt!)
- Run up Barnette Elementary Parking lot and go across the street to Bud Henderson Rd and Statesville Road and do 10 slow squats in cadence (.22 miles)
- Run down Beatties Ford Road to Carrington Pointe Dr and pick up pace once you pass the Francis Bradley Middle Sign (.6 miles)
***Pause – hit the 1 mile mark and stopped to do 5 merkins and continued this every time we hit a mile***
For all you math majors out there, mileage doesn’t add up at this point and Yours Truly forgot of the .25 miles already completed with the warm-up lap with Drebin. Oh well, measure a mile out from that point moving forward
- Hill sprints up Colonial Garden Drive (Some of this was inspired from Heelys FKT workout on 4/5 – was so good i had to copy)
- Run to 1st street and do 5 merkins and back down hill
- Run to 2nd street and do 5 merkins, 10 squats and back down hill
- Run to 3rd street and do 5 merkins, 10 squats, 15 shoulder planks, and run back down hill
- Run to top of hill and plank it out as all pax arrived
- Total of 2 miles which included stops at every mile completed for 5 merkins
- Come out of the Colonial Gardens neighborhood and cross the street and run down the hill on Bud Henderson Rd and back up to the stoplight (.7 miles)
- This was hard. As YHC was coming back up the hill, Drebin was hot on my heels (He wasn’t kidding about the placebo effect!!) and Gambini. Started to feel the signs of maybe needing to merlot, but knew we had to get to the top of the hill and no merlot.
- At top of hill, did two rounds of 10 count to catch our breath
- I promised Enron at least four miles, so back across Bud Henderson Rd, down the parking lot to do 2 laps around the track (.8 miles)
- First lap race pace
- Second lap recovery pace
- Mosey back to starting spot after a total of 4.32 miles (you’re welcome Enron)
Moleskin:
- Drebin – looks like the placebo effect is legit and hope you continue to reap the benefits of your sleep study
- Gambini – thanks for the reminder to always issue the disclaimer and for the solid push up Bud Henderson
- Stray – looks like your heart rate was much better today than our run on 4/2 and it showed today. Keep at it!
- Enron – I look forward to the day you will be normal and not have to run an insane amount of miles each week to prep for the 50k. Way to keep at your training – the end is in sight!!
COT- Prayer requests lifted up for several PAX moms who are ailing and for marriages in general.
Invite extended for Good Friday services which ended up with the quote of the day as Enron explained how his Jewish wife asked him to join her in keeping the passover traditions in not eating bread to which his reply to her was “I love you babe, but my God loves bread, and even broke bread for me during communion”.
That definitely got us laughing as we headed out to be a light in our communities. Thanks Stray for allowing me to Q and for joining me out there in the gloom.
This weekend marks the end of us celebrating the most important week for all Christians where we pause to remember and celebrate the death and resurrection of our LORD and savior Jesus Christ who died and rose again so that we can have a relationship with him! That’s amazing news worth sharing and encourage everyone to celebrate at your local place of worship. If you would like somewhere to go, don’t hesitate to reach out to me at 704-575-8102 and you’re more than welcome to join my family and I as we celebrate Good Friday!