06/01/2022 - The Complex - BDRC Global Running Day VO2 Max Workout
AO: The Complex
When: 06/01/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Heisenberg
Introduction
PreBlast
Black Diamond Run Club
6/1/2022 @ 5:00 am
@ The Complex
Calling all 
’s in the rough!
Get ready to work your 
, 
, 
and 
!
This workout is going to increase your VO2 Max! (The amount of oxygen your body can process at maximum effort.) We will push our bodies to be 0.1% better.
Join me for some trail running in the woods and intervals.
Drop your HC’s in the 
if you’re ready to take your running to the next level! 
4:30 am: Arrived at AO to place markers and draw arrows and motivational words with chalk.
4:55 am: Other PAX started to arrive
5:00 am: Welcome, 5 Core Principles
Warm-O-Rama
- SSH (20)
- Tappy Taps (20)
- Run (3/4 mile) to start of a dirt trail
The Thang
Indian Run (3/4 mile) on a muddy trail
Butt Kicks over the bridge
High Knees back across the bridge
Strides x 3 (sprint that starts slow and accelerates to top speed)
1 mile Progression Run: Start moderate pace and end hard. Finished at Knock Knolls Nature center parking lot
1/2 mile intervals around nature center (2-3) with 1/4 mile jog between
1/2 mile interval on bike path with first 1/4 mile hard, 2nd 1/4 all out
Run back to the flag ~1 mile
Total mileage: 6.3 miles
Circle of Trust
James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.
We are all facing difficult trials in life. Those hardships are making us better men. Persevere through your hardships.
Ended with a prayer for injured PAX and others who suffering.
Naked Man Moleskin
I am proud of the PAX that posted at my VQ. Everyone worked hard and provided constructive feedback. Special props to my siteQ Serena who picked up the 6 and helped Trailer Park back to the flag after he went down with an injury. Many thanks to Winthorpe who EHed me and Bush Push who gave me the nudge to Q a workout.
Well… I learned a lot at my VQ. I’m excited to improve and become a more effective leader.
I need to work on my cadence and F3 commands. I also need to minimize rest/talk time and incorporate extra work for the PAX while they wait for the 6. I am used to leading cross country workouts that focus on high intensity running with time controlled rest. In these workouts, athletes of similar abilities work together but the whole team does not stick together. This is not the F3 way. With PAX of varying running speeds and stamina, I need to be more creative when planning a workout with longer intervals. I will be sure to make my next BDRC more challenging. I have some ideas to turn up the heat. PAX be beware.