10 pax arrived in the gloom for our weekly HiFidelity installment. Last week of tempo runs before we begin hills next week, so YHC decided to go off campus. Tempo run intervals of varying times up on Ridge Road. Nice temperature this morning – you could actually breathe comfortably. Before we departed, more than one Pax asked where was Money Hose after his well-liked Tweet from Sunday evening – they missed the late-breaking news that MH was a scratch for this morning’s horse-race. On to the thang…
Warm-up jog – 3/4 mile up to the Ridgewood Shopping Center (including YHC stubbing his toe on a loose brick and taking a spill on the sidewalk – Yikes!).
Circle up for Good Mornings x22, Imperial Walkers x22, Windmills x12.
Back on to Ridge Road for varying time longer intervals. As you can see YHC had some trouble with the early intervals – can’t do math before 545a… Each interval had a distance target with the fastest Pax (Yo-yo) asked to turn around at each target.
- 5 min to Lacy ES – actual was 5:30 – 1:15 rest
- 6 min to second traffic light – supposed to be 7:00, actual was 5:50 – 2 min rest
- 7 min back up to Lacy ES – ACTUAL – 2 min rest
- 5 min towards Ridgewood – ditto – 1 min rest
- 7 min Ridgewood and then Martin MS – actual was 6:56 – 1 min rest
- 6 min – go 3 min and then turnaround – ACTUAL
6.25 miles. Finished back in the parking lot.
Announcements and Prayer Requests
- Convergence on July 4th – Catalyst and Ambassador – each at 630a
- Prayers for Minnie’s friend – the Szigathy family lost their dad unexpectedly this past weekend. Prayers for love and strength as they navigate this difficult time
- Continued prayers for George Darden and his training partners as they recover from a cycling accident last weekend in North Georgia
