13 PAX descended upon Martin MS for a quarterly review of fitness levels. The temperature was good, the rain was non-existent – only the wind was blowing stronger than desired.
6 site FNGs made the Q very happy – welcome to the fun of HiFidelity. Come back often to see improvements.
Warm-up 1/2 mile with butt kickers, high knees, and two accelerations
Circle-o-stretches: Good Mornings, Imperial Walkers, King David Kicks, Windmills – all x16
1/2 mile at a moderate pace to shake the legs out
Mile Test – one mile all out. Pacing is key, don’t go out too fast, but set yourself up for success.
After recovery, another mile at 0:45-1:00 slower pace than the test
1/4 mile fast (x 2 for some)
The Mile Test is a tough challenge due to the pace and length of time you are working. Daniel’s Running Formula suggests you should limit this workload at this pace to less than 5 minutes. We made the exception for this Quarterly Test. The Pax did a great job pushing themselves to new limits. Many set new Personal Records, several were surprised by their efforts, and the record shows success.
Bob Villa: 5:59
My Boy Blue: 6:10
- Many races / events coming up soon – Krispy Kreme Challenge, Kilt Run, Tar Heel 10-miler, Raleigh Go Ruck Challenge. Sign-up, you’ll enjoy the test
- 2nd F at Raleigh Brewing with Bellemonica for food – 2/13 @ 6pm
- Continued prayers for those on our hearts and minds