AO: The Ridge
When: 12/11/2024
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Broomstick
Introduction
Time for a tempo run. A tempo run pushes you outside your comfort zone without forcing you to failure. “Comfortably difficult” is how I’ve heard it described. Target heart rate 80-85% of max.
Warm-O-Rama
- Good Mornings x10 IC
- Willie Mays Hays x10 IC (Each way)
- Squatro Stretch laying down 10-count each leg
- Calf Stretch 10-count each leg
- World’s Greatest Stretch 10-count each leg
The Thang
We ran the path around the pond that is NW of where we plant the flags. This path is 0.75 miles and we ran at our tempo pace. We then picked up the 6 and ran the outer parking lot loop for a 0.25 mile recovery run, together. Total distance per lap = 1.0 miles.
We did this four times.
Circle of Trust
I like to Q up this particular run club at this time of year because of what the tempo run symbolizes. It pushes you harder that you might push yourself. It introduces change in the form of pace variation. It sets a clear goal. These are all things we should be thinking about right now in our lives. How will we stay engaged during the cold winter months? How will we remain consistent during the holidays? Setting challenging goals for 2025, goals that push yourself outside your comfort zone, can be a great way to stay engaged.
Naked Man Moleskin
Every single PAX crushed it this morning. Everyone got at least 4 miles in. Great push by everyone and thanks to Ecto Cooler for picking up the 6 today!