R4TJ Intervals – Turn Around at the Dead Possum

Intervals as promised. Mumble chatter revealed that the rain about 5 a.m. introduced thoughts of fart-sacking. Hope that no PAX turned around! If you missed it, I have a standing invitation to join me for sprints after every Paradise City workout.

Warm Up: Jog to top of ramp, reach for stars (but keep your feet on the ground), GMs, windmills, lunges, figure fours keeping back flat, classic reach for toes while sitting. Indian run around the usual loop at Ting.
The Workout: Intervals in this order: medium, short, long. Medium intervals consisted of a second lap around the usual loop, but this time, picking targets ahead–estimated 100 yards. Completed sprints to three or four targets (poles, corner, medians, stop sign). Jog in between. No Indian. Next: Short intervals.

Short intervals: Ramp it up! Divided ramp into five segments 1, 2, 3, 4, and 5. While YHC was picking out finish lines, Pablo noticed that the blue “watch for foul balls” signs made nice markers. Cool! I’ll use these from now on. Starting with segment 1, the shortest, YHC Q’d the start. Heavy breathing already, maybe that was just me! Walk back down, we don’t stop moving. Segment 2, Pablo Q’s start, man these guys are fast. Segment 3, Deadbolt Q’s the start. We hammer through segment 3. Segment 4, Moby Q’s the start, now we’re feeling it, much longer segment, but the good thing is, the walk back down is longer! OK, Segment 5, YHC Q’s the start. Remember, it’s a long way to the top if you want to rock and roll–Careful not to spend all of your energy too early! Wait, I don’t have much energy left! Nonetheless, all four of us really hammered to the top. Next: long intervals.

Using the remaining time, I decided to run to whatever point enabled us to get back and end on time. Our first long segment was uphill. Trust me, we were feeling it. The chosen streetlight was a loooooong ways away. I walked across this finish line. Navigating the increasing traffic, we crossed for another sprint. Sometime overnight, a possum had volunteered to mark the turnaround spot in the northbound lane. Trust me, this POSSUM WAS DEAD–a fact that was reinforced by oncoming traffic. We ran fast down the hill OYO. PAX choice for the final, flat sprint to the finish. Again, this last segment was loooooong, but all emptied the tank!

Totally impressed by everyone’s efforts. Each of us boosted our baseline level of fitness, no doubt!
Mary: Mary consisted of Pablo killing the final LONG sprint to the stop sign, with the rest trailing. Strong finish!
Announcements: 2.0 Workout at “Wimble” Saturday morning 9 am
Prayer: Diagnosis and treatment for Moby’s father’s medical issues. Also, Moby’s 2.0 was sick this week. Prayers for Deadbolt’s checkup today.