Weather – 61 with a head wind on half the track
YHC rolled in a little early to set up a few cones on the track only to see WoodChip’s truck. I peaked in hoping to catch him sleeping, but no luck. He was out logging 5 miles early so the rest of us would have a chance during the workout.
WarmUp- 5:29:30, take a slow mosey lap yeah we started 30 seconds early, but I mean if your not there yet then what’s 30 seconds (BarFly, JudyJudy)
After warmup lap the disclaimer was given (figured I better since Stallion posted)
4X 400m fast, 400m at a 10:00/mi pace- this give you 2:30 in recovery
30sec standing recovery after 8- 400's
4X 200m fast, 200m at 10:00/pace- gives 1:15 recovery jog
30sec standing recovery after 8- 200's
4X 100m fast, 100m 10:00/pace- gives 35-40secs recovery
Done---YHC was worried about running out of time in the allotted 45 mins but we finished in about 38mins.
Today's goal was to hit a speed on the fast laps that was below your 5K pace, and YHC will say everyone smashed those numbers. The first lap is your standard while all following laps are to be as close to #1 as possible. YHC will also admit that he went out fast on that 1st lap at a 1:30, and couldn't maintain for 3 more. The next 3 were 1:38 each. I did keep my 200's and 100's closer to that 6:00 pace & was still at the back.
15 laps= 3.75mi (YHC is pretty sure a few speedsters ran 1 extra mosey lap after the 400's, YHC did not)
1:30-400 = 6:00mi/pace
1:25- 400= 5:40mi/pace
1:20- 400 = 5:20mi/pace
I didn't hear any faster than a 1:20 but could have been.
Count, Names, Announcements, Devo
In relation to our spiritual lives, consistent track workouts can be like Bible study, prayer, daily control of emotions, choosing to do what is right instead of what is convenient, and resisting sin. All these things are difficult and sometimes painful but the joy of doing what you know the Lord wants you to do will strengthen your spirit. Then, when life turns into “race day” and you are hurting and fatigued, all your previous “training” can give you encouragement, peace, and confidence during great trials.
2 Corinthians 4:16-18 (NASB)
Therefore we do not lose heart, but though our outer man is decaying, yet our inner man is being renewed day by day. For momentary, light affliction is producing for us an eternal weight of glory far beyond all comparison, while we look not at the things which are seen, but at the things which are not seen; for the things which are seen are temporal, but the things which are not seen are eternal.
Audit prayed us out
YHC was really dreading this after Nutter broke out a damn 45min Q of race your tail off yesterday. But after a mosey lap before everyone showed up the tightness eased off, and having 11 other guys there eases yesterday's pain and turns up today's pain.