Stumble Track-type Work 01/16/17

YHC has not been a consistent “runner” the past few months, but when your name is called to Q you put away the excuses and provide the pax a workout they deserve. So, YHC decided that a true “distance” run was not in his quiver, and instead took the Stumblers to the track…sort of.

Here’s what you missed on this glorious morning:

Conditions: 54 F, perfect running weather

The Thang

Disclaimer

The plan was to work on running fast even when your legs are tired. Track work is great for building that skill, in YHC’s opinion. So…

1.1 mile Indian Run “warm-up”
L on Old Knight, L on Old Woodlands, L on Macon, L on Galway, L on Old Knight
Goal was to keep a 8:40 pace, with a focus on “race-pace” when it was your turn to run to the front. The pax nailed it.

At the “track” (aka – Meadowfield Drop-off circle)

So, Stumble does not have easy access to an actual track, but it does have a carpool / drop-off circle at the school, which clocks in right at 325 yards (i.e. just about 1/6th of a mile). It’ll do in a pinch, and it did today.

Round 1: 1 lap at 50-75%, 1 lap at 100%, 1 lap at 50-75%
Alternate 25 Squats and 25 Flutter-Kicks (R+L=1) until the 6 finishes

Round 2: 1 lap at 50-75%, 2 laps at 100%, 1 lap at 50-75%
Alternate 25 Squats and 25 Flutter-Kicks (R+L=1) until the 6 finishes

Round 3: 1 lap at 50% (or less), 1 lap at 75%, 2 laps at 100%, 1 lap at 75%, and 1 lap at 50% (or less)
Alternate 25 Squats and 25 Flutter-Kicks (R+L=1) until the 6 finishes

5 minutes of stretching care of Holy Poker.

COT

BOM – Hee-Haw

Moleskin:

Great job by the pax today. YHC threw them a bit of a curve, as it is likely they were expecting an easy 3 mile jog through Old Woodlands on this Holiday. Well, they got 3+ miles, but those miles just feel different on the track.

Announcements:

-P200 is coming in hot. Get your miles in now.

-Run with the Saints 5k on the 28th, if you’re looking for a 5k

-Support the Mission. While the guys from the mission have stayed consistent, the “support” from outside has waned a bit recently. So, if you got an hour on Saturdays go post at Finlay Park with these guys…you won’t regret it.

That’s all…for now.