R4TJ – Staying Right 4 Wrightsville, Through Science!
Warm Up: It was a cold morning out at R4TJ and the landfill was emitting a decent level of funk. We started by moving our legs for 1 mile at jogging pace as a group (2x around the Ting loop)
The Workout: We sped up for 3 miles at race pace going out and back from Ting to Town Hall. Good mumblechatter this morning about our goals for the race and some thoughts/tips on having a good race. DawgPound shared a learning he had around keeping your heart rate down by bringing your arms down below your heart as much as possible during the run. Flanigan and I chatted a bit about the BRR 9 man logistics, it was great to see him out at his first R4TJ.
Mary: On return to Ting, slow back to jogging pace and turn for the 6. Once we were all back together and safely within the Ting parking lot, we stuck together for another lap around the Ting loop at that jogging pace. As determined by science, this was a good run that kept us warm and moving as we head into Wrightsville. It definitely reminded YHC how easy it is to get carried away when you have a goal pace, I ran faster than I should have… OK in a training run but it could mess me up on race day.
Announcements:
Wrightsville!
Prayer:
- Continued prayers for the Courtine family.
- The family has asked that donations be made here in their son’s honor https://donatenow.networkforgood.org/1443146
- Prayers for Lipstick’s mother-in-law and their whole family as she goes in for surgery this week.
- For all of our runners this weekend. That they stay injury-free and stay safe as the celebrate post race.