Seven PAX reveled in the full moon on a nice morning at #UpTheCreek.
The PAX started with a warmup run of 0.76 miles that looped through the adjacent neighborhood and back to the cars. Some PAX dropped layers at the cars prior to the next part.
PAX lined up and ran 1.3 miles with the last man sprinting to the front and setting whatever pace they deemed appropriate. This was fast, as several decided to push the pace!
Next up was a brief map orientation of the lollipop route for Fartleks (Swedish for “speed play”). PAX proceeded up the lollipop “stick” at a “finish your 5K pace”. Next was a slower pace around the right side of the loop, followed by the “finish your 5K pace” around the left side. Finally, a slower pace back down the “stick”. Each leg was approx. 0.14 miles. We continued this for about 15 minutes until it was time to return to the parking lot.
Last up was a run back to the parking lot at an on-your-own pace. Total distance covered was approximately 5 miles.
Circle of Trust (COT):
John 13:34 “A new command I give you: Love one another. As I have loved you, so you must love one another.”
It was a pleasure to lead this morning during my VQ with F3HamptonRoads.