Fitness. Fellowship. Faith.Preamble: The Creek meets Mondays and Wednesdays at Goose Creek City Hall. We’re a run group, with an occasional rucking disorder. Come out and do some miles with us. You’ll love it.
Weather: Low 50’s, brisk. A welcome respite from the recent February heat.
Disclaimer: F3 is a peer led workout. I’m not a professional. I told them this. F3 is not liable in the event of injury; so scale, modify and adjust as necessary.
Intro: Today was our monthly fitness test. I named it the Berner because it’s a progression run. Bernie Sanders may or may not do progression runs. At best, it’s a mediocre play on words. Last month was our first time, and it worked out well, but I decided to simplify things and do away with the points and just go with an honor system.
The plan: Run a mile at 11mins or less, drop pace to 10 mins or less on the next mile, continue dropping your pace by 1 min per mile till you can’t handle it any more. The ruckers modified. Shortcake said 16 mins would be their starting pace. Works for me!. Ruckers were Cheetah (first time post at the Creek), Chowdah, Shortcake, Redo and Stringbean
The early arrivals had some time to stretch. T-Claps to the several Summerville guys who made the drive over this morning. Cheetah, Glitter Pony, and Pretzel it was great having you out!
The Thang: Go out, get it done to the best of your ability. I encourage newer runners to still get out there and do the miles even if they’re at a steady pace. Progression runs are tough workouts, so modification is A-OK.
Based on my conversation with the ruckers, they had varying success with the progression part of the workout. YHC thinks they were probably just wanting to get the miles done. I respect that. All of the guys knocked out at least one sub 12 mile somewhere during the workout.
Here’s the runner breakdown for future benchmarking:
11’s: Mac and Flamingo (glad to see these two making it out consistently the last two weeks!)
8’s: Urkel, Humpday, Glitter Pony (first time post at the Creek)
6’s: Snowden (just barely) Pretzel (with authority)
Our lead runner today was Pretzel who knocked out his last mile somewhere in the 6:20-6:30 range. He didn’t need to do that. He just did.
Pledge/Prayer/Devo: By Snowden
Devo: Reflections on having productive financial conversations with your spouse or significant other when you’re really inconsistent about having a financial conversations with your spouse or significant other. If you missed it, you missed it!