30 minutes of Salt n Pepa

YHC picked up the Q on Monday eve.  Then looked at the forecast and saw 40 and rain.  Perfect for a Salt n Pepa Push it Q.
DISCLAIMER

• 2 lap warm up
• dynamic stretching at goal line
• divide in to 7, 8, and 9 minute/mile push it groups.  Indian run amongst each group on the track x 30 minutes
• 1 cool down lap at 1 minute slower than had been running
• Gassers until time called

5.66 miles logged by YHC.  Strong work by the pax.
CIRCLE OF TRUST
PRAYER
MOLESKIN
YHC told the pax I’ve been running solo around the VA a couple days a week with little motivation to do so after marathon training.  Started just running for 30 minutes and taking the mileage I get.  Best times were around 7:30.  Today, we ran between 7 even and 7:26 for 30 minutes in our group.   Accountability and camaraderie matter.  That’s when we push it.  Push it real good.  Whether you realize it or not, people need you to be around to get them to give their best effort. Grateful for the pax of F3NETN.
ANNOUNCEMENTS
Arrowhead convergence this Saturday