AO: The Olympiad
When: 10/06/2023
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
First, If you can head out to the Ridge to support Cutler do that. If you want to end your work week running, can’t make it to the Ridge, or are just curious, “what the F”, the other F is about meet me at the O.
F4 The Partial Tell: Form Follows Function Friday. This will help you get faster. I will be the 6 to coach. All paces are welcome! Bring shoes for the pavement and track.
Warm-O-Rama
Began SSH oyo. Welcomed Men, Stated that running is a little bit based on stength but more about cardio. While you are moving try to control your breathing. Stated that we would be doing interval running on the track for speed. Finished oyo SSH with F3 Principles and Mission statement.
Stand on your toes – discussed powering off of the balls of your feet. discussed foot turnover a little bit. Discussed striking on the middle of your foot and powering off of balls of your feet as opposed to heal striking.
Quad Stretch L – Stated that centering your self and trying to remain balanced with your weight in the center is important in running. Mentioned disclaimer. Began by stating that I have been a competitive runner for 30 years but that doesn’t make me a professional. Mentioned that I enjoy doing run club q’s to share what works for me as a runner. Moved to Right Leg. Discussed that one person will be modifying so that they can be ready for their Marathon and also mentioned that I will be looking to push everyone else.
Daisy Pickers – Held for 10 Seconds
Thai Fighters Forward for 10 – As we were stretching calves, mentioned that the hamstrings and calves are connected to the feet.
Switched to go backwards and stretch other calf. Stated that I stretch both a good amount to relieve pain in my arches. I DON’T THINK I HAVE PLANTERS YET BUT DO REALIZE THAT IF MY CALVES AND HAMMIES ARE TIGHT IT IS GOING TO PRESENT LIKE PLANTERS.
Recovered for a Capri lap. Once we got down by the busses we began but kicks. Discussed sprinting and foot turnover again. Once past the busses we performed high knees for 20 yards as we headed back by the flags. I talked about driving your legs up for speed. Performed Lunge Walk for 20 yards. Discussed keeping feet closer to the ground for distance running and how the stride should change to exploding forward instead of up. Finished the Capri lap by jogging to the track
The Thang
Interval Running for speed
100 yards 100% / 100 yards 50%. Kept running continuously until 5:56. Followed this format through,
200 yards / 200 50%
400 / etc.
800 / 50% one lap recovery
and 1600. 50% one lap recovery. Kept the jog going to the flags.
Mary – Flutter kicks IC to 10 / Big Boys to 10 / Quad Stretch l than r both for 10 seconds / Daisy Pickers until 6.
Circle of Trust
Encouraged Men to find their why. While we ran 6-Sheets and I talked about recording your times so that you can continually push yourself for improvement. I began CoT by talking about something Sparkler and yhc talk about often when you meet your goals….. “What’s Next”? Your own goals are just that, they are for you. You will see gains by recording times, benchmarking, and then seeking the next goal.
The most meaningful gains we have in life are when we are pushed by others. I enjoy seeing so many Men get more into running because it not only gives me more people to run with but it also keeps pushing me to be faster. My father was always one of my biggest hero’s because I remember thinking like he was the most athletic person in the world. He was super man. I want to be like that for my son. Other Men in the gloom are my “whys.” My son is my biggest “why.” He is why I push myself as hard as I do. His last race for healthy kids run series was a good one. He had struggled to beat 7 minutes on the mile. He ran a 6:49 last race. As he gets faster, I am realizing my days of being able to run with him are numbered.
Why do you do what you do? Find your “Why!”
Ended with Prayers for Avery and Prayers for strength and safety for everyone that is running events this weekend. Said something for the Ragnar Crew and for Foreclosure on his marathon.
Naked Man Moleskin
Bunny Hill got his mile time into the 8’s again and did it after we ran 1.5 miles!
6-Sheets PR’d his mile time this morn IG by shaving a minute off of his time!
Foreclosure did his own thing on the track (Already informed me about his run plan for Pre Marathon work). It was nice having him there to be part of the conversation about running!