Simple Split Pyramid on the Hobgood Track

Run mile 1 at your base 10k pace.
Increase speed by 30 sec per mile on mile 2, 3, and 4.
For miles 5, 6, and 7: decelerate in the same increments.

This should result in a pyramid shape on your splits in strava/Garmin.

COT

The 3rd and 4th miles don’t feel good running on a boring track at determined pace.

But it is good to make a plan, and then work the plan, regardless of the feelings in the moment.

As leaders we are better prepared to serve if we are able to acknowledge and experience our feelings, but decide and act on facts regardless of the feelings involved. Leadership requires us to be comfortable being uncomfortable.

And this is done best with a brother at our side for encouragement, accountability, morale, and shared momentum. When one is weak or falls down, the other can pick him up.

Prayers for Lady, E-tool’s mother.
Prayers for TJ, our server at Waffle House.