It’s been a while my friends. YHC has had a string of busy days, sickness and just plan ole laziness. That being said, the WOW is back with a vengeance just in time for the P200.
The P200 is an event many of us have completed quite a few times. That being said, there’s always something we can learn to make the process better. Here’s a few tips that YHC has learned over the years:
- Tapering: don’t stop running. Decrease your mileage, but do try to get some fartlek’s or light speed work in. Remind your legs what it feels like to run at pace.
- Carb loading: don’t wait till the day before. Carb loading can start 4 days prior to the race, by eating 4 to 5 grams of carbs per pound, so 680 to 850 grams for someone 170lbs. The day before eat enough carbs, but stick to simple and easy-to-digest foods.
- Packing: do it early. This will avoid under/over packing. Also, if you bring a fragrant body spray your teammates are allowed to throw you out of the van.
- Rolling: do it early and often come race weekend. Treat those legs like the money makers they are.
- Drinking: I shoot for 3 20oz bottle in between runs. Along with water, sweat contains salt, potassium, and calcium. All need to be replenished.
But you all already know this stuff. Go out, have a blast, and remember: F3 owns the gloom.
WOW: With the P200 in full effect, the workouts in Columbia have been light on the backblasts and numbers. That being said, the WOW is one of the hardest i’ve seen or experienced. For once, YHC is glad he’s training for a marathon and missed. The WOW this week comes from Cesspool and Splinter at last Saturday’s Battle.
The Thang: Immediate departure from the Shovel Flag to Florawood Dr.
2 Merkins at each driveway (both left side and right). Completed by turning right on Elsing Green Drive. Through the fence and into the #Battle Loop. 3 rounds of the following
5 Pull ups
10 Merkins
15 LBC’s
Exit the #Battle Loop through the fence at the ROTC building and onto the bus loop. Bear Crawl to the first speed bump
Jog to the second
Bear Crawl to the signs
Line up on the parking spots. 5 Merkins and 5 LBC’s at each parking line. SSH until the 6 completes.
Run out the back entrance and left on Brentwood Dr. In the front parking lot of South State Bank:
10 Carolina Dry Docks IC
15 Flutter Kicks IC
Cross Forest Drive and take a right on Edgehill Dr. Stop at the Street Light and circle up.
10 Carolina Dry Docks IC
15 Flutter Kicks IC
20 Merkins OYO
Run to the intersection of Edgehill and Verner.
10 Carolina Dry Docks IC
15 Flutter Kicks IC
20 Merkins OYO
Run to the intersection of Verner and Cherry Laurel
10 Carolina Dry Docks IC
15 Flutter Kicks IC
20 Merkins OYO
Left on Oakridge to the intersection of Plumer and Oakridge.
15 Decline Merkins
15 Incline Merkins
15 Carolina Dry Docks
Turn it over to Splinter. BOHICA! We’re at the start line of Oakridge and Plumer for Round 1.
20 Squats, Run down Plumer, right on Springhill Road, 20 squats at the intersection of Springhill and Cherry Laurel, right on Cherry Laurel and 20 squats at the intersection of Cherry Laurel and Oakridge. Back to Springhill and Cherry Laurel for 20 squats, then all the way back to Plumer and Oakridge for 20 more squats.
Round 2:
10 Lunges, Run down Plumer, right on Springhill Road, 10 Lunges at the intersection of Springhill and Cherry Laurel, right on Cherry Laurel and 10 Lunges at the intersection of Cherry Laurel and Oakridge. Back to Springhill and Cherry Laurel for 10 Lunges, then all the way back to Plumer and Oakridge for 10 Lunges.
Run to Oakridge and Cherry Laurel and partner up:
P1 – 5 Jump Squats at the top run to the bottom of Cherry Laurel, 5 more, return to the top for 5 more.
P2 – LBC’s while you wait
Run to the intersection of Cherry Laurel and Verner
P1 – 6 Imperial Walker Squats at the top run to Cherry Laurel and Oakridge, 6 more, return to the top for 6 more.
P2 – LBC’s while you wait
Run up Verner and back to the shovel flag with 3 pain stations consisting of
10 RA Lunges
5 Wide Arm Merkins
5 Reg Merkins
5 Close Grip Merkins
The Goods: You know what makes hard workouts hard? They do a lot, and they do it right. Sometimes it’s that simple. YHC can’t believe the torcher Cess and Splinter put those poor pax through.
TClaps fellas!
-Stache