We walked out the door and started heading south. It was seven below freezing, windy and humid. Wind chill had to have been 9. A single digit midget. We ran and stopped, then ran and stopped then ran and stopped. We exercised on the stops. When we got down to the Churches, we ran around from Church to Church doing core exercises. Abdomen, oblique, glutes, lower back ect...
Hitting the deck was not too bad. The big surprise was the run back. We lined everyone up at the 2 mile mark facing North and said "go". The plan was to hold 6:30 pace up hill into the wind. Dave D was one second below the mark. He dropped the instructor with 150m to go. The Church Steeple had never looked so good. It pops into sight just as you cross W. Paces Ferry. Look up, there it is; "hold on just a little longer, almost there."
We all did a set of pull ups in the gym afterward and stretched. It was supposed to be a medium day.
3 miles, 475 repetitions of various core exercises.