Warm Up

800 meter mosey in the brisk 34 degree weather.

The Thang

1600 meter max effort

400 meter recovery walk/jog

1200 meter max effort

(took off the balaclava, startin’ to get warm)

400 meter recovery walk/jog

800 meter max effort

400 meter recovery walk/jog

400 meter max effort

200 meter cool down walk

Time!

COT/BOM

Pray for all those affected by Covid. Praise God for the near-misses for those of us who have been able to avoid the virus. Feed the 5000 tomorrow.

Moleskin

I was nervous about Q’ing the OO because it’s pretty much serious runners there and I do not identify as such (I self-identify as a hunk, he/him) however when I arrived (at 0529) and saw Gazelle and Captain, two of the nicest guys in the F3ENC world, I knew they wouldn’t give me too hard of a time. Captain PR’d his mile time at 5:28 (!!!) and I PR’d my 400 meter time at 1:13. I was very pleased to see that on Strava because the 400 meter sprint was our last effort so I was good and fatigued by the time we attempted that. Good push, one I needed. Grout out.

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