Intervals and Grit at the "New Track"

Q: Flyer

PAX: Chopsticks, OTG, Mint Chip, Toby, Beetlejuice, Thunderbird, Awesomesauce

AO: The Sidebar (Lake Wylie Christian)

It was our first Monday at our new “track” location where we swapped from “The Hill” (Good Sam Church) in favor of a flatter location and opportunity to get mores miles at LKW Christian. So i wanted to focus on mileage today and did a straightforward interval timer workout with a theme of grit.

After a random running warm up I had PAX continue stretching what they needed to and shared this story of Sen. Tammy Duckworth as inspiration into the grit theme.

The Thang:

Intervals were at the following times…so walk/jog, jog/run, run/sprint, and push yourself in these intervals here (40:00 total):

3:00 warm up
0:30 sprint
3:30 recover
1:00 sprint
3:00 recover
1:30 sprint
2:30 recover
2:00 sprint
2:00 recover
2:30 sprint
1:30 recover
3:00 sprint
1:00 recover
2:30 sprint
1:30 recover
2:00 sprint
2:00 recover
1:30 sprint
2:30 recover

Moleskin:

Not sure we made it all the way through and at the upon arriving at the AO I realized the whistle that is “always in my car” was not, so I had to yell “START” and “STOP” which made it hard for some girls to hear - the AO is huge!! Definitely over .25 miles per lap which is great for track-style workouts! Will have to be creative with the “straight aways” but definitely a lot of room to have fun at our new running/walking AO.

2 more quotes to finish us out before prayer:

Grit is having the courage to push trhough, no matter what the obstacles are, because it’s worth it.

- Chris Morris

Grit is sticking with your future, day in, day out, not just for hte week, not just for the month, but for years, and working really hard to make that future a reality. Grit is living life like it’s a marathon, not a sprint.

- Angela Lee Duckworth

xo - Flyer