Another great day for running, the focus for today was Tempo pace.
Trying to stick with the theme of creating simple workouts, that suck- we embarked on a new workout off track.
Warmup:
run up to ridge road, take a left down to the stop light at Lake Boone Trail, and head back to Horton for Imperial Walkers and Good Mornings.
The Thang:
- 4 minutes at 10k pace (horton to lake boone, and back)
- 2 minute rest
- 6 minutes at 10k pace (horton to anclote, and back)
- 2 minute rest
- 10 minutes at 10k pace (horton to lake boone to anclote, and back)
- 2 minute rest
- 10 minutes at 10k pace (horton to lake boone to anclote, and back)
- 2 minute rest
- 6 minutes at 10k pace (horton to anclote, and back)
- mosey back to cars
The PAX enjoyed the 2 minute rest after the first 10 minute run- the idea here is we go out/back and try to hit the same spot based on time- we all end up at the finish at the same time and we can keep a consistent pace throughout.
Total mileage varied between 5.8 and 6.3 miles.
This format worked well, although the stop light at Lake Boone could have been place 50 yards further away. In the future, I would reduce the wait time by :30 and get rid of the warmup circle so we could try to get a final 4 minute run in. There was not a lot of mumblechatter or complaining, possibly the PAX were not pushing themselves too hard.
Announcements and Prayers for babies born this week.
