AO: The Ridge
When: 09/21/2022
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
A potential storm was brewing this morning. A but humid but we were ready for anything.
Warm-O-Rama
- SSH x 20
- Abe vigoda x 10
- Good morning x 10
- Arm Circles x 10
- Calf stretch x each leg
The Thang
THANG 1: Indian run around small pond (split pax into two groups)
THANG 2: Sprint / mosey interval
-return to flags from Indian Run, sprint down middle parking lot, return on the outside with a mosey, repeat
THANG 3: OYO run till 5:55 (we had about 20 minutes to cover as much ground as possible)
Circle of Trust
Changing things up
I have been watching how Parks n Recs and other PAX who are training for a marathon and their training. I wanted to bring something different to run club this week to help us get stronger and do more than an out / back. Interval training is a great way to build endurance, work your muscles differently, and generally improve your running. I wanted to bring out a simple indian run to get our heart rates up and warm up a bit. Then interval training to help you push yourself on the sprints and recover during mosey. The OYO run felt like a break after the interval training. Use that interval training to help get those kills on race day. The goal for improving your running is the amount of time you run. It is not about getting a new PR for distance or Pace each you go out. About 80% of your runs you should be exerting at 80%. This is a run that you can carry a conversation with the PAX next to you. Get out there and put in some running time.
Do not forget to post DR and experience different BC type workouts. Bring those ideas back to Plainfield so more PAX can experience new things as we tend to copy what we see. Keep accelerating men.
Naked Man Moleskin
My running shorts means i am an elite runner and athlete.