#Alwaysgettingbetter

#Alwaysgettingbetter

2nd installment of the So. Charlotte/Area 51 Moderate running workout.  6 PAX this morning pulled up to SCMS on this crisp cool October, I mean, May morning!  For now, there is no surprise “where” we will do the workout… so straight-up 5:15, we headed to the track.

COP is really just stretching to get ready for the pain!  After some basic stretching, we incorporated some Swift-inspired toe walks, butt-kickers, high knees, and Skips A & B.

1-mile slow warm-up.

Main event 2-1-30:
2:00 at I-pace (2-mile race pace)
1:00 Recovery
1:00 at I-pace
0:30 Recovery
0:30 at I-pace
0:30 Recovery… Rinse and Repeat back to 2:00 I-pace.
We did 5 rounds.

Complete 1000m cool down.  Return to parking lot for final stretching, and DONE!

Total mileage was somewhere between 4.5-5.5 miles… YHC didn’t have exemplar clock and/or device mgmt this morning!

Moleskine
As always an honor to lead this group of fine men!  This workout is just getting started, so Stumphugger and I are very excited by the initial interest and participation.

The workout was pretty straight forward… only maligned by YHC’s failed electronics on the first round/cycle.  Strange Brew provided well-timed and accurate failover/contingency, so the only real casualty was YHC’s blemished record!  Rounds 2-5 were much better.

Much like last week, this type of running takes some practice, both to lead and to participate in.  The key is to get to where you can predict and run at the right pace(s) consistently.  Some of that comes with using a watch, but most of it comes with understanding your own capacity.  I’m excited to learn this side of running, which let me reiterate for the 10,000th time, is very new to me!

Everyone today did AWESOME!!

Strange Brew was quietly running consistently… and through the rounds, continued to “move up” based on that consistency.  That is his lesson learned from Swift, and his experience proves him right!  Always great working out with the Brew!

Awesome to have Graffiti join us.  He has beein IR-ing his hip for several months.  And on top of that, has a bit more of a drive than most to get to SCMS.  Graffiti brings some great running experience to the workout on top of awesome fellowship!  It showed today with Graffiti being consistently out front.

High Tide joined us at the track.  He was having conversations with himself about if he was really going to do this or not!  Glad the “DO THIS” side won out!  Looking forward to having you officially graduate from “0.0” (while technically you HAVE… this can be the diploma… there’s no going back!!)

The Mouth has now been a 2-week regular!  Strong as always… great mumblechatter… consistently out front with Graffiti.

And then Sensei crushed it as you knew he would!  I get to run with Sensei a lot… he keeps getting stronger and stronger!!  He will be running sub-8:00 miles for his tempo run by the end of Summer!  T-Claps to Graffiti for taking a round with Sensei.  I call it a “test drive”… and Sensei is thankful he doesn’t have to listen to me for 10-15 minutes!  For those wanting a “test drive”… just know it is a sports car, not a sedan!  Lots of horsepower and likes to go fast!

Missed Stumphugger this morning… he’s IR-ing a few areas, but will join us as he recovers.

Strange Brew took us out in prayer.

We were able to add a little 2nd F fellowship with Byron, Dora, Drop Thrill, Big League Chew and a few others that were doing some band stretching in the parking lot.  I can tell DT is getting game ready for the running workout!

Announcements:
1.  Convergence this weekend for Ascent, The Rock and Day Zero for sure on Saturday… might be others… check the website.  Then convergence on Monday at South Charlotte Middle School.
2.  Continue to sign-up for BRR;  Runners and Drivers needed!