PAX of 8 at the VSF. YHC rolls in at 5:29, and exits the car at 5:30 (starting GPS as the door closes). “Welcome to F3, lets roll.” 9 PAX headed into a morning session of Cruise intervals.
Warm Up:
2 laps at fellowship pace.
Circle up for:
Good mornin’s x15, Imperial Walkers’ssss x15, Windmillios x15, HillBillies x15 (Thanks F3 Wilmington)
The Thang:
Cruise intervals. Using your T-Pace (1 minute above mile race pace) run around the track for the allotted time called by YHC.
*7 mins at T. 2 minutes rest
*12 mins at T. 3 minutes rest
*7 mins at T. 2 minutes rest
*5 mins at T. 2 minutes rest
*3 mins at T or 8oo meters (PAX choice)
Stretch-o-rama:
Yogurt stretches, and standing calf and hammie stretch.
Fin:
COT:
Great work today. Running by time, instead of distance, really gets your head outside of the box.
CK closed us out
NMM:
For some odd reason “Let’s Groove” by Earth, Wind, and Fire played in YHC’s head for the majority of the workout. It could be stated, that the mental energy needed to write this BB, was tainted by the infectious bass line. Then again, it had more to do with Soul Glo #LarryBirding all over the track. Great to see Kiss My Grits out of winter #fern hibernation.
Tune in next week for a CK led Tempo extravaganza.
