It was Tempo week at Hi-Fidelity so we ran some distance using our tempo (or legs). A boisterous PAX of 8 showed up to cover every inch of Ridge Road.
Let’s see what went down:
Mosey away from the track – Lots of chatter about that move. Don’t introduce change. People hate change. Oh well, it was done.
Ran about a mile to Lake Boone – Audible was required but a COP site was found.
Good Mornings, Windmills and some KD kicks (awkward – YHCs counting was terrible – sorry).
Main event: Run 8 minutes at 10K pace then jog for 2 minutes. Run back and forth on Ridge between Wade and Lake Boone Trail. Four circuits.
Run back to the start. Mary – LBC, Flutters, and Boat/Canoe #happyplace
COT
Total mileage: 6.75 miles.
Naked Moleskin:
-The only instruction was to run your 8 minute portion at a pace that made talking uncomfortable. YHC talked the whole time. #idiot #youhadonejob
-YHC is proposing Munson has his name entered into the F3 lexicon as a word constituting “failure”. For example, I started a new F3 work-out. It was going great but all of a sudden the thing “munsoned” and no one showed up. I’m not sure how we make that happen but he has precedent to support the use.
-E-Trade needs to join a BRR team and drop the MS bike ride thing. #justsayin’
-Mr. Hand reported back to CK after the work-out. Buddy system. Co-site Q was finishing up his run in London today. He must be there on an ice skating citizen exchange?
-Joule proposes Munson brings back a Myrtle meter type rating scale for work-outs but judges their intensity using the various Gatorade sizes. That seems smart. Let’s make that happen.
Announcements:
Website.
Prayers:
Pray for Chinese Downhill’s family as they recently lost their son.
Always an honor to spend the morning with F3,
Denali.
