AO: The Colosseum
When: 09/16/2024
Number of Pax: 6
DR Names:
Number of FNGS:
FNG Names:
QIC: Spit Valve
Introduction
I wanted to Q a run club. I have done minimal running but I had a positive experience with my first run club awhile back. I wanted to create something that I could do, that would also allow for those that want mile to get them.
Warm-O-Rama
Tappy Taps
Hairy rockets
Abe Vegodas
Willy Mays Hays
Calf stretch
The Thang
Pace/recovery
1 mile/ recovery lap
.75/recovery lap
.50/recovery lap
.25/recover lap
200m/ recover
100m/ recover
50m/recover
The recovery lap is an interior lap(which is about .18-.20 miles.
When running recovery for 200 run the rest of the lap recovery.
When running the 100 and 50, run back the same way on recovery
Repeat by starting with fast back to slow.
Run an appropriate pace for each. Each should be faster. Recovery lap should be slower than mile pace.
Mary-
Stretches
Circle of Trust
For a brief moment during this run, I felt as though I was able to move my legs independently of my breath. As if my legs could just go and it was inconsequential to my cardio and I did it feel tired. I was told this is what the runners high feels like. I shared how I’m grateful to have accelerated to this point.
Naked Man Moleskin
I’m the last 25 or so years I have probably ran a total of about 6-7 miles. All of it in the past couple weeks.