Nine men met up at Trailhead Park for a good morning run at Tempo.  Here is what they did:

The Thang:

Interval training was on tap this morning.    The interval was 2 min at a 5K/10K pace, followed by 2 min of jogging.   We ran an easy warm up mile and then started the 2 on/2off until we finished the route.  We started on Shoreline Parkway from Trailhead and followed that all the way to Windsong Bay Lane.   Take Windsong bay to the trail along Tega Cay Drive all the way back to Trailhead and then repeat the loop.  There was an optional mini loop on Windsong Bay that some of us took for extra mileage.  Total mileage today was 4.5 or 5.25

This is a favorite workout for me because it’s structured speedwork, and you can do it on roads or trails so it’s not so boring.  Plus, the miles go by more quickly.  I have not done this in a long time, and I suspect the marathoners with us this morning have not done any speedwork in a while either (although, I never thought anyone would run 15 miles as a warm up to a 10K race, but Gecko proved me wrong last Saturday.  You’ve been hanging around Zima too much lately, brother).

The weather was perfect for running,  and the wide, smooth roads allowed us to run freely without worrying (too much anyway) about tripping over anything.  Near the end of the second loop, Gears made an audible to take the double hill just off of the trail – oh yeah, good call!  Bear Grylls’ dad, an uber-fit 68 year old joined us today and you can see that the apple doesn’t fall far from the tree.  Welcome, Kojak! (“Who Loves Ya, Baby”, was the saying we could not remember this morning).

It’s always a pleasure to run with this group, and hard to beat mornings like these.  Well done, men!

Announcements/Prayers/Praises (read the newsletter for details)

Empathy/race relations discussion this Saturday, Jan 21 at 6am

All AO’s are collecting toys and donations for the Tega Cay family who lost their house in a fire (thanks for the donation, Rock Thrill)

The Yeti is coming.  You can’t stop it.

Prayers for a brother-in-law and sister with cancer.  Prayers for a daughter struggling with anxiety.