We’ve mastered the Threshold!

Date: 2024-10-29 AO: swift Q: bratwurst PAX: citgo, frasier, soft_pretzel, fleetwood, drive_by, Gump, fire_hazard FNGs: None COUNT: 8 WARMUP: check headlamps and then head down to the Greenway for a 1mi mosey. Dynamic stretching and regroup at the 2.25 Mile marker.
THE THANG: 1mi (end at the 1.25mi marker) at Threshold pace (7.5/10 effort, Comfortably Hard). Don’t make any turns off the greenway – if you run ON a bridge or boardwalk: WRONG WAY! – if you run UNDER a bridge (I-485): RIGHT WAY!. Rest 1minute at the 1.25 mile marker.
Run 1mi back to 2.25mi mile marker. Rest 1min. Run 1mi. Rest 1min. Run 1mi. Rest 1min. Optional extra intervals (only citgo took total advantage of this with some extra 800m while the PAX were finishing up).
Mosey back to COT to arrive at 0617.
A lot of consistency for PAX this month with the Threshold Progression – citgo fleetwood drive_by Gump soft_pretzel made 3-4 of the 5 weeks. Well done!
And we thought there may be a jello sighting week 1, but he’s still :fartsack: .
We’re looking for a November Swift Q. Who will step up?
ANNOUNCEMENTS: Convergence for all F3-Waxhaw workouts is tomorrow at Marvin Ridge (Dromedary) and is also the 10y anniversary of Dromedary. Workout is 0515-0600. Coffeeteria on-site following. Dress as your name! Some OGs will be making an appearance, so this is not one to miss!
Mountain biking day trip to Mountain Creek (premier flow trails in Denver, NC) on November 16th! 2.0 friendly as this is a bike park with multiple options to stay together. Description tarheeltrailblazers.com/trails/mountain-creek-park/
COT: Roulette took us out – show love to someone today!