AO: The Wood
When: 06/07/2023
Number of Pax: 8
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Picasso
Introduction
A “Bittersweet Preblast”
For Wednesdays Run Club at the Wood, my plan is to address form. This is a run club for all paces and for men that say, “I am not a runner.” Form follows Function. If you master form, you will run faster and further and limit your risk of injury. I am in need of a site Q so if you feel compelled to help please denote with your HC. If you just want to focus on form and how it effects running that is fine by me as well. I will Q this again as I want you all to run with me and do so safely! Just need running shoes for all surfaces.
(What follows was not in the Preblast)
This was my last day as site Q for a Run Club on Wednesdays at the Wood. This day as a run club never got traction. As site Q, no one wanted to Q it so I took it, the day of. I am grateful that Quattro stepped up as site Q to help out! I had just talked to two Men, within days of grabbing this Q, that said I should focus on form for a Run Club. This was my first attempt…. I am not a professional… (This is Run/Form 1 because I plan on doing a series of these)
Warm-O-Rama
Quad Stretch L then R (Gave Disclaimer and Mission Statement)
Hamstring Stretch L then R (Recited Principles)
High Knees IC to 10
Butt Kicks IC to 10
Arm Circles L then R (Provided Credo) and then we Moved.
Mosey Lap to explain Thang 1
The Thang
Thang 1 (Form Suicides) Partner Work – Used Two Cars as markers. 1 car was 1/3 a way down the parking lot. Another car was 2/3’s down the lot while the final out and back mark was the end of the lot.
The first running movement was a “Hopping Technique.” This is similar to High Knees and something I related it to. The Running Partner drives one knee up and forward as high as they can and then lands on the same foot they took off on. Then you switch feet. Hopping technique down to the first car then run back
Stationary partner grabs a half Coupon and coupon Curls it while in a wall sit. Running Partner gets back to the pavilion, where we were wall sitting, and the jobs are switched.
Running Partner continues by hopping and running back 2/3’s of lot and then full lot. Stationary partner switches arms to curl with for second wall sit and puts it on their lap the final sit.
The Second Form Suicide – Butt Kicks – briefly discussed that running is about getting your feet off the ground quickly and that both back and forth form movements are focused on this as well. This followed the same exact model except the movements became butt kicks instead of hopping. Wall sits did the same exact curling movement while sitting (Began talking about the roll that arms play when you run, some for balance and some for speed)
The Third Form Suicide – Running – The suicide – I briefly talked about cross country skiing and keeping your feet closer to the ground. Running with a focus on landing lightly. Good form is a combination of getting your feet off the ground quickly but also placing them back on the ground gracefully. The pull off should be aggressive but putting the foot to the ground should not be. You don’t want to slam your feet into the ground. If you can clearly hear every foot strike a runner next to you is making I would think it is because of bad form.
Thang 2
Moseyed to the hill. On our way to the hill, I talked a little about the core and its role in running. We ran a hill circuit together. Bernie Sanders up the hill, 10 (IC) Flutter Kicks with feet facing down hill just east of the spine, jogged spine down and around to the face again. We all turned around and ran the circuit oyo. (Got around about two more times.). jogged back to the flags. For Mary we did mucho squats and flutter kicks until 6.
Circle of Trust
This was a bittersweet Q for me because my time as a “Run Club” site Q was ending. As Run Club gets moved to Tuesday I know I won’t be attending. I have set a goal for myself for Tuesdays and this puts me somewhere else. I am still excited and happy to be a site q at the Wood and at the same time will miss being part of a “Run Club” day there. There are other days with other run clubs and bootcamps that could be designed to be more run focused…. This week one person asked me to do a Q on form and someone else suggested that I do that sometime. Without having a Q it seemed like I should start a Q on form. I will take from this and build on it. I have a lot of ideas that could help me improve on this as I hope this will help you improve upon how you run and how you adapt ‘universal’ running form into your own personal running style. Good form makes for Good Function!
Quattro led us out in prayer
Naked Man Moleskin
Quattro was going to have on-site coffeeteria but we didn’t have working outlets at the Wood. We all went to Dunkin after. I got to go because I no longer have to rush off to work! Today was my last day.
Quattro was playing golf with his FNG, “Frolf” after Dunkin Also a frisbee golfer….
Just before we left Dismissed walked in. He was talking about Bronco smoking him on one of his work till failure bootcamps. Sounded awesome!