AO: The Colosseum
When: 12/02/2024
Number of Pax: 19
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Spit Valve
Introduction
Q for a run club can be a challenge when you aren’t a developed runner. I try to create something that can appeal to a variety of levels of runner. I also bore something in mind, “if I can’t Q it, don’t do it.” So a 5 mile out and back is not in the cards either. I have been recently working with an app on my phone called “runna” which tailors a plan to my current abilities and towards my goals. One of the style of runs I like is a pyramid style interval run where you run intervals with short rest periods. Each time you run an interval you either increase either increase the distance or speed. The idea is to push your pace and build your endurance. I designed this workout to keep us all in the AO while still allowing the stronger runners to get their miles in.
Warm-O-Rama
This was a basic dynamic body warm-up.
-Side straddle hops
-good mornings(always funny to hear the sounds people make doing this)
-Abe vegodas
-Willy Mays Hays with pulses(instead of holding the stretch, pulse it to make it dynamic)
-Tie fights(we use our arms when running but sometimes forget to warm them.
-OYO quads while I explain the plan.
The Thang
We did a modified scout run of a distance between .5 miles and .75 miles. I sent the gazelles on the longer route and led the Clydesdales on the shorter. We ran up the path we would be using so everyone could see the light markers to use for the intervals. We arrived at the bridge fairly close to a group. Quick circle and explain, but it’s cold so we want to get to it:
Lights set-up: Set-up a half mile stretch of path. Markers at 200 meters, 400 meters, and 800 meters.
Runners run the following intervals: 200 meters, rest 60 seconds, 200 meters(to the 400 meter mark and try to go faster), rest 60 seconds, 400 meters(to the half mile mark), rest 60 seconds, then run the full half mile back to the start.
The goal was to get through it 2-3 times. Some did more. Some did a modification, where after running the 1/4 mile to the end, they did the intervals in reverse(1/4,1/8,1/8) This is actually how a pyramid run is and so it gave another option for the Clydesdales.
We then met back at the start by the bridge and ran the some paths back to the lot and then running a loop or two before circling.
Everyone got a minimum of 2.5 miles with some getting as many as 4. For those looking to build distance, between the RC and the EC got as many as 7 miles.
For mary, I typically approach as a stretch and warm down for runs.
Did butterfly stretchs, single leg reachs, legs together reach, pretzel stretch and ended with knees apart pickle pushers to loosen the groin.
Circle of Trust
With 19 guys, many of which were those that have inspired, helped, guided, or encouraged me to run; I wanted to take the opportunity to show gratitude but also to let them know, what they do, it’s working.
The funny thing I say is, “My wife didn’t have me becoming a runner on her 2024 bingo card.” but it’s true and there are now those behind me that see what’s happening and they can do it too!
Naked Man Moleskin
Running changes your brain. My job still sucks but bothers me less. it’s weird.