Bono is a cheater! Kidding, read on…

So today was all about getting that 1% better that we always talk about in F3.  Instead of just getting miles in, we wanted to train and that we did.  T-claps to Bono and Grammar for coming down to K-town to run.  They are STUDS.

So we left SplashinWoodies for a little .55 mile warmup.

Right on Vernon to Carolina Avenue

Right on Carolina Ave to Perry Park Drive

Right on Perry Park Drive to Greenbriar Road

Left on Greenbriar and stopped at Sutton Drive = .55 miles

 

YHC explained we needed a one mile benchmark time to measure if we are getting better every 4-6 weeks.  At the start of go, Grammar, Forrest and Bono took off like a cannon.  They got after it.  Five of us eclipsed a 7:00 mile, couple more under 8:00 mile, and then a few more under 9:00.  Really impressed by all the PAX on the one-minute mile.  Doing this with brothers probably gave us a little juice as well.  Below is the route:

Start at intersection of Sutton Drive and Greenbriar Road.

Greenbriar Road to Stockton Road

Left on Stockton Road and stop at intersection of Dorcas Terrace

 

PAX was breathing heavy so we walked from the 1-mile finish line to Cambridge Drive.  Here at Cambridge Drive, YHC explained a little about interval training.  At the warning of 5 seconds, there was a Flash of an image wearing a Noxgear fly by the PAX.  Of course, Bono got a little head start; man he was flying and thoroughly impressed YHC how fast he was moving.  Didn’t take long for Grammar and Forrest to catch up and I could hear Bono saying, “If you aren’t cheating your aren’t trying”.  I was hurting too damn bad to laugh, but we all got a good laugh once we got through our 1st little interval sprint.

1st sprint at 60-70%

Intersection of Cambridge Drive and Stockton Road to Intersection of Cambridge Drive and St. George’s Place = .3 miles

 

PAX walked backwards to intersection of Hampton Road and Cambridge Drive and took off for another sprint, this time around 75%

Run to intersection of Cambridge Drive and Oxford Road = .36 miles

 

PAX walked to Windsor Road and the third sprint was at 80-90% of effort and at the count of 3, there goes Bono shot out of a cannon again.

Run from intersection of Oxford Road and Windsor Road to intersection of Windsor Road and Old Well Road = .21

 

PAX walked to intersection of Old Well Road and Ridge Road, 4th interval sprint was again at 90% of effort.

Run from intersection of Old Well Road and Ridge Road to intersection of Perry Park Drive and Country Club Drive = .25 miles

 

After about a 90 second wait, we had one last sprint, this was at 100%

Sprint to Perry Park Drive and Greenbriar Road intersection = .21 miles  This time couple of Kinston PAX took off a little early to get that headstart.  We all yelled and sprinted after them.

 

We finished and it was 6:13.  YHC told the PAX, because “I am an asshole, I lied”, one more sprint, up the big hill of Greenbriar Road.  Little 60 second rest when I got to 10, Viking and My Pleasure took off and so we all chased.  Finished at the top of the hill and headed back to the AO.

 

The PAX got after it!  We were hurting, our legs were gone, heart rate after each sprint was above 180.  But it was good.  We got better.  And Bono taught us how to get a little advantage.  Chatter was really good, the little bit we had left in us to talk.

 

Prayer Requests:

Grammar’s M, little one coming probably within the next week

Bono’s M, first time not having Thanksgiving with her mother.  Pray for some comfort and no anxiety.

For all PAX and possibly not experiencing a traditional Thanksgiving

Injuries

Nation

 

Announcements:

10K Turkey Trot leaving Bill Faye at 5:00 am tomorrow

Silverbacks at Barnett Park at 5:30

Row the Boat (2.0 Friendly) at Bill Faye at 5:30

Friday, Lynyrd Skynard on the Q at Disco Trail and Greyhounds at the Dog Park, both at 5:30.