Double Dose

EC: Aquaman, Lipstick, Redenbacher, UTI
Warm Up: SSH x25, Good Mornings x10, Frenkensteins x10, Butt Kickers x10, Arm Stretches
The Workout: 10x800m Tempo Run.  The course was Ting Block. Each time you made the block, do the next section at 30 seconds slower than the pace you did the block at.  Target pace for the block was 1/2 Marathon.

Tempo runs are tough. It really isn’t easy to scale back and maintain paces.  Great Job by all. It’s a great training run and helps build the endurance for the longer runs.

Mary: Stretching as we waited on the 6
Announcements: Lots of choices this Saturday, choose wisely! Umstead, U-Turn and F3-Raleigh Mock Tri.
T-Claps (Recognition): Great job by all this morning. Pace was strong and great to see Abe continuing to build on his run game!
Prayer: UTI’s old neighbors son who is in a coma from swimming. (Post Swim Drowning effect), Bullseye/Aquaman to make better choices around peer pressure. Crablegs and his journey

BTW- The Shitter was used twice this morning