04/05/2023 - Black Diamond - 4/5/2023 – BDRC in Downtown Naperville
AO: Black Diamond
When: 04/05/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Lightfoot
Introduction
April 5th is my one year Manniversary. Since it fell on a Wednesday, I knew that I had to pick up the BDRC Q given that BDRC is the one workout a week that I try not to miss. I encouraged all the PAX to come out and try and push themselves by running with fast PAX. 8 PAX took up the challenge and came out to run.
Warm-O-Rama
SSH – 25
Individual stretch for 1 minute
The Thang
Thang 1: 1-Mile Repeats
The route of Benton/Mill/Jackson/Main covers 1 mile. We ran loops with the aim to run negative splits by at least 5 seconds for each subsequent mile. Break of 30 seconds between each mile. We were able to get in 3 miles before lightning was spotted, so we ducked into the Van Buren parking garage to finish the workout.
Thang 2: Rebel Runs
3 laps of Rebel Run up to the 3rd floor and OYO run down back to the basement.
Thang 3: Sandbag Runs
PAX carried two 40 pound sandbags to the flat area on the 3rd floor. Split PAX into two teams. Each team had one PAX loop the flat area with a sandbag run while the other PAX ran to the basement and then did a Rebel Run back to the top. Swap out PAX’s doing sandbag run once we got back to the top. Rinse and repeat until all PAX did a sandbag run.
Thang 4: Bernie Sanders
Bernie Sanders up to the ramps headed north and then sprint up the ramps headed south until we reach the 3rd floor. Run back down the opposite sides until we reach the basement. Run 3 total loops.
Circle of Trust
COT was about pushing ourselves and always being prepared for the unexpected. I had the perfect Q that I wanted to run, but the weather (and the closing of the 4th and 5th levels in the Van Buren parking garage) put a wrench in that.
Naked Man Moleskin
I originally had this Q planned for 6 1-mile repeats with negative splits. Unfortunately, the weather report showed the potential for thunderstorms all morning, so I pivoted and moved the location to downtown Naperville so that we could have cover in case there was lightning. Things looked good when we started, but lightning was spotted so we transitioned into the parking garage for the sake of Wide Right. Turns out…the normal DT Run Club stayed outside for all 45 minutes to try and one up us.
Thanks to all the PAX that came out for my Manniversary. The BDRC regulars are the ones that have pushed me this last year to get stronger and faster. They are always pushing the pace and up to crush miles at a time. If you have never been out to a BDRC before, I highly encourage you to come and give it a a try. You will be pushed…but you will be better for it.