AO: The Olympiad
When: 07/26/2024
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
The Yasso 800 is a popular marathon training technique, but it works well for any length race run preparation. The idea is that you run 800 meters at your race pace, then recover run for that period of time, and repeat that for a certain number of cycles. You should try to maintain your 800-meter pace over the entire cycle.
Six Sheets and Soft Hands ran an EC 1.5-mile from their houses to the AO (and back afterwards). We circled up at 5:14am and realized we were missing Bob Villa.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
Quad stretches while I went over the F3 mission, core principles, and credo.
Extended world’s greatest stretch and Figure 4s.
Stretch OYO while I went over the plan.
Mosey to the track and one lap around as a group.
The Thang
For simplicity, I told the group to run 2 laps at a race pace and one lap recovery, on repeat. Got a little over 3 miles in.
Circle of Trust
I feel we don’t focus enough on the importance of sleep in F3. In fact, it seems like a point of pride when we DON’T get enough sleep. That mindset needs to change. Sleep is really important.
From the book Built to Move:
- Ideal amount of sleep is 7-9 hours, with 35% of population getting less than 7 hours a night (and I would bet that percentage is much higher amongst F3 PAX).
- Only 1% of population can actually do well on little sleep – so you probably aren’t one of them.
- Elite athletes like us need sleep to prevent injuries.
- Sleep keeps immune system strong.
- Sleep deprivation lowers life expectancy.
- Lack of sleep is associated with weight gain and poor food choices.
Naked Man Moleskin
We checked in on Bob Villa after the workout and he is fine. Just a fartsack.
Prayers for Puddles’ M.