What’s worse? Not knowing how many more intervals are coming – and how long they will be? Or knowing exactly what the plan is and how much it will hurt? Add in the unknowns of how many hills and the exact route (a mystery to me also when we left AG) and you have a recipe for a great interval workout.
10 minute warm up
Interval ladder – 1,2,3,4,4,4,3,2,1 (minutes for each interval). Recovery in between was 1,1,2,2,2,2,1,1.
10 minute cool down.
Repeating 3 consecutive 4 minute intervals was the real killer here. Strong group and switching up directions allowed us to regroup each time.We also managed to use some of Metro’s finest hills for fast running – 1/2 Spackler’s, Colony up to Selwyn, Hillside, Tranquil, Wales, and Brandywine. Even Chelsea has some painful ups heading towards Brandywine. Almost got merged into the Monkeyfeet BRR special training event (gents, you are welcome to join us at AG every week). Who knows on this week’s mileage? No need to check your GPS to know that you got a solid workout in today. 24 minutes of interval work is a lot – more than the usual amount of fast. If you are getting ready for BRR you need it.
Of note – I’ve failed on the pax list and this new website thing has me lost when trying to figure it out (Pro tip that is no longer valid – trouble remembering pax names, go check prior BBs for a memory jog). Can’t find my old SIB BBs on the new metro site.
Superman needs a 6th to round out a BRR team. Best guess is that there is a lot of this type of shuffling going on right now.
Today 7/18 – F3 and I AM 24:7 Ministries are hosting a Grier Heights Block Party. Ben Page organizes these events throughout the summer and tonight F3 is volunteering to serve, share in fellowship, etc. Details as follows: WHEN: 6PM 7/18 (today) WHERE: 300 Orange St. (right around corner from Cherokee) No advance planning required – best thing you can do is show up.
Next Tuesday 7/25 – Charlotte Running Club is hosting a track night. Where: Charlotte Country Day (1440 Carmel Rd). When: 5:30PM 7/25. This event is a no branier – no need for advance registration, entry fee is $2 (TWO!), kids <12 are free. Run as many events as you want – from 50 meters up to 5k. Put together a family 4x100m relay team. Fun event – but also a good opportunity for a fast timed mile in the daylight. If you are in town do it.
20/20 has the Q next week. No telling what he will do but I’m sure everyone will still be ready for the track meet later that day.