12 pax entered the gauntlet of Martin Middle School for a fresh installment of “long and short intervals” at #HiFidelity this week. Two warm-up lamps with high knees, butt-kickers, and two sets of strides. Followed by a warm-up circle of Good Mornings, Imperial Walkers, and Windmills, and then onto the main set.

1000m @ T, 200 m jog
3 x 200m @ R with 200 m recovery jog
1000m @ T, 200 m jog
3 x 200m @ R with 200 m recovery jog
1000m @ T, 200 m jog

Changing paces kept it interesting. T-claps to Velvet for the Michael Johnson impression on the 200. Testosterone was in full effect as several of us attempted to stay with Molasses on the 200m repeats, clocking in at R-minus 50sec, and the long intervals were fast as well at T-minus 20sec for YHC, but the Pax did well. FOr the record, YHC T-minus 20 sec is still nowhere near the pace that Molasses puts up.

COT with name-o-rama

Prayers lifted up for several fmaily members as Geddy took us out powerfully.

Announcements – City of Oaks Half this Sunday. Ridgewood Turkey Trot on Thanksgiving Day.

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