YHC came out for his first stride Q, with a scientific and mathematic workout, and he knew the 10 pax would let him hear about it. For those that didn’t understand or those not there, I will explain. Your muscles are made up of fibers, the two main groups are slow twitch and fast twitch. Slow twitch are what you work when you go out and run distance and build endurance. Fast twitch are worked when you sprint. However, when you run a race you use both muscle fibers, slow twitch for overall endurance and fast twitch when you are running up a hill exerting more energy or trying to find that kick at the end of the race. Today, we worked both by running at a 10k pace with sprint intervals, and recovering back into your 10k pace. Just so you know I’m not blowing smoke, here is a article about it http://running.competitor.com/2014/07/training/the-role-of-muscle-fibers-in-running_82416
The Pax did a great job and hopefully YHC will not have his Q card revoked after a hard Monday Q.
The Thang: Disclaimer/Prayer mosey to track
Stretch and mosey 1 lap and explain what we are doing
First exercise 8 laps (2 miles) running 10k pace 1:30-2:00 per lap. On lap 3 and 6 sprint
Second exercise 2 laps running 10k pace, full sprint last 100m of each lap
Third exercise 1 lap running 10k pace, full sprint last 100m and repeat
stretch and mosey back to shovel flag
Announcements:
Quarry crusher & fire truck pull this weekend
March of Dimes Ruck for the kids- April 25th contact No Help for info
GoRuck light May 1st
Come out Wed to Stride KimYe has the Q and should be a Beatdown
Stride always looking for new guys to step up
Prayers-
Audra Evo- had another successful surgery, keep her in your prayers as she continues her fight
The young mom that died during the half marathon this weekend. Prayers for her family, and a reminder it is always good to get annual checkups no matter how good you feel