The Mighty Three Pronged Staff of TKO

Preamble:  the Creek is Goose Creek’s running AO.  We meet at 0500 on Mondays and Wednesdays.  The route varies and the points awarded are meaningless.

FNG’s: None, but the disclaimer was given anyway, at the end.

Weather:  It felt cooler, but it was damp and humid.  We would soon discover that there would be no relief.

The Thang:  Gather up the PAX and complete a warmup lap around the pond.  Before that I let them know that we’d be doing 800M intervals with 400M recovery in between.  The 800m portions should be fast, but sustainable because we were going to need to be able to run 5 or 6 of these repeats before time expires.  If you go all out, you’re not gonna make it till the end.   Runners pretty much paired up, with the exception of Urkel who fell into a gap between the leaders and the next group.  Strong work by Urkel who didn’t get much sleep.

YHC has not really done a structured interval workout like this in a while, so I expected it to suck, and it didn’t disappoint.   By the third repeat, I couldn’t jog between intervals anymore, I had to walk.   By the time the fifth interval rolled around we were over 40 minutes into the workout so I was more than happy to finish the recovery lap and call it there.  Wee woo ran alongside me, I reckon it was rough enough for him to, because he wasn’t saying too much in the fourth and fifth intervals.

TKO had a sweat pattern on the back of his shirt that looked exactly like a trident.  Inspirational!

GRU wasn’t tired enough so he did merkins at the end.

We all agreed that signing up for 5000 merkins and 5000 sittups by the end of June was a pretty dumb idea.

Announcements:  Fathers day convergence:  Ditch will be closed this Saturday.

Pledge/Prayer/Devo.  Get some rest.  Today’s workout wouldn’t have worked without rest intervals, strength doesn’t build without recovery, your mind doesn’t function without recovery.  Even God rested.   If we’re made in his image who are we to argue?  TKO rests by running!