9 Pax noticed my return to Slack with the preblast I posted for today’s Redline.\u00a0 Don’t get excited Van Gogh, I’m still not going to be a regular user out of general principle (#curmudgeon).<\/p>\n
<\/p>\n
The past couple of Redlines have been a combo of hills and track work, and I was tired of hills.\u00a0 So, the Pax were stuck on the track for the whole 45 minutes today.<\/p>\n
<\/p>\n
Here’s how it went down:<\/p>\n
400m warmup lap<\/p>\n
400m dynamic stretching lap<\/p>\n
<\/p>\n
Thang<\/strong><\/p>\n 400m at 5K pace with 200m recovery x 2<\/p>\n 800m at 5k pace with 200m recovery x 2<\/p>\n Meet back at starting line<\/p>\n 1600m at 10K pace with 200m recovery<\/p>\n 400m at 5K pace with 200m recovery until the end<\/p>\n <\/p>\n NMM<\/strong><\/p>\n Some grumbling from the Pax about being stuck on the track for the whole time.\u00a0 Balco has the Q next week so look for some improvements in the plan<\/p>\n Hadn’t seen Toe Tag, Hedwig, or Litterbox in a while.\u00a0 Good to see them this morning<\/p>\n Appreciate the hard work the Pax put in.\u00a0 That workout had short recovery, which makes it challenging<\/p>\n <\/p>\n Announcements<\/strong><\/p>\n Sign up for the F3WS blood drive sponsored by Splash!\u00a0 Pre-register using the Red Cross app\/website.\u00a0 If you have questions feel free to Twitter-bomb Splash!’s DMs.<\/p>\n <\/p>\n Prayer Requests<\/strong><\/p>\n None were spoken but I suspect there were some unspoken.\u00a0 I know I had some of those.\u00a0 Should probably speak them next time I post.<\/p>\n YHC took us out (for once I didn’t ask Burlap to do it) with a prayer of thanks, hope for peaceful political transition, and for stability for our country<\/p>\n","protected":false},"excerpt":{"rendered":" 9 Pax noticed my return to Slack with the preblast I posted for today’s Redline.\u00a0 Don’t get excited Van Gogh, I’m still not going to be a regular user out of general principle (#curmudgeon). The past couple of Redlines have been a combo of hills and track work, and I was tired of hills.\u00a0 […]<\/p>\n","protected":false},"author":89,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-14583","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Mongoose","date":"1\/19\/2021","pax":"Burlap, Toe Tag, Hedwig, Litterbox, Winklevos, Balco, Manscape, Total Recall, Mongoose"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14583","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/89"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14583"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14583\/revisions"}],"predecessor-version":[{"id":14588,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14583\/revisions\/14588"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}