Northeast Tennessee

Record Breaking Intervals

Northeast Tennessee Johnson City The Hill (Science Hill)

YHC got the green light to hit The Hill last evening when I learned my M wasn’t running this morning.  Thanks to Donatello and Honeysuckle for giving up the co-Q to let YHC test an interval Q I had the pleasure of being exposed to in Pinehurst, NC while visiting an F3 buddy last fall.  I learned that intervals suck in TN just like they do in NC.  But, they’re dandy for getting some high mileage and keeping the pax relatively together.  13 pax – a record breaking number YHC’s been told – put in record breaking miles.  Tclaps for putting in hard work and starting the work week off right.

Weather: 41 degrees, calm, perfect weather to get the pax variety show – some in shorts and short sleeves, others bundled up with sweatshirts/hoodies just in case it turns to single digits again.

PRAYER – Rite Aid

  • TTT x 10 IC
  • Mosey 1 track lap


  • Intervals as follows – those in lead mosey back to the six during every mosey period to keep the pax together
    • 20 second sprint then 20 second mosey x 3
    • 40 second sprint/40 second mosey x 3
    • 1 min sprint/1 min mosey x 3
    • 1 min 20 sec sprint/1 min 20 sec mosey x 4
    • 1 min sprint/1 min mosey x 3
    • 40 second sprint/40 second mosey x 3
    • 20 second sprint/20 second mosey x 4
    • Keep legs moving for final 2 minutes


  • Countorama
  • Nameorama

PRAYER – Rite Aid

  • YHC logged 5.34 miles, and several other pax were well in to 4 or 5 miles.  Intervals are interesting to me because I always end up with more mileage than I think I should.  Take GOMR for example…on some of the uphill portions of my legs, I walked more than I wanted or expected to.  It was all I had (should have trained better).  But, during the downhills, I was able to kick it up a notch to make up for lost time.  Overall, I ended up with respectable times despite walking.  There’s a life lesson in here.  Whatever you do, work at it with all your heart (Col 3:23).  Mosey with all your heart.  Sprint with all your heart.  Keep putting one foot in front of the other with all your heart.  When you look up, you just might find that you’ve gone farther than your own expectations would lead you to believe.  Solid work men.

Donatello says we can hike 26 miles in 10 hours.  Highly recommend avoiding him until he gets that idea out of his system.

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