03/02/2022 - The Citadel - BDRC – nim

AO: The Citadel

When: 03/02/2022

PAX:

Number of Pax: 18

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ball Boy


Introduction

Black Diamond Run Club
AO: Citadel

Vests strongly encouraged. If you hve one, wear it. If you don’t have one, perhaps someone has an extra. If you don’t have a vest and no one has an extra, still come out. We’re going to work hard and take advantage of no snow or ice on the ground.

Note – for those who have not traveled to the Citadel AO, it is very close to Dark Tower or Outpost for those who live close to one of those. Less than a ten minute drive. Let’s go!

Warm-O-Rama

SSH x 30
Imperial Walkers x 20
Copper Head Squats x 15
Quick stretch

The Thang

Weighted vest of #20 or more to be worn for this entire run club workout

18 guys – time to pick teams.  3 teams of 6.  Blinky, Serena and Glenn nominated as captains.

800 meter race – first team with all their guys across wins.

10 second rest

run it back again with another 800 meter race

10 second recovery

Trickle nominated to lead the group and set the pace as we run over to Waubonsie Valley high school main parking lot

In the parking lot – down and backs in the main lanes of the lot (there are 6 long stretches of lanes).  Run your regular pace down, sprint pace back up.

One last sprint race back down before settling into a Ball Boy led mosey pace over to the lake front path then about .20 miles down to the first bridge.

Time to race again – this time to the bridge about .6 miles down the path – touch bridge and return to this starting point. First team with all their guys back wins. All you got pace.

Once everyone was back to the bridge, form three single file lines with your team and behind your team leader.  Run to base of Mt. Citadel.

At the base, instructions given to do as many hill laps as possible until time was called.  Up one side, down the other, loop back around on the path. Rinse and repeat.

Called time at 5:55 and went to gather the crew who were finishing up their last lap.

Last thang – all you got back to the flags and run a parking lot lap upon return

Recover recover!

Circle of Trust

Guys have been absolutely KILLING it lately. In general, February sucks. It’s the dead of winter, it’s usually cold the entire month, the paths and streets are generally filled with snow and / or ice. It’s my least favorite month.  Yet the group of men here crushed it this morning and the entire month of February despite the conditions.  I think we all do a good job of recognizing strong effort and lifting guys up on slack but maybe less so in person. So I first wanted to lift up some praise and recognition for guys like Shirley Temple who cranked out almost 400 combined miles in Feb from running, swimming and biking , Harbaugh who before the month had never run more than 10 miles in a single run yet did that three times this past month! Incredible! Guys like Blinky who are just at a completely different level. I meant to call this out this morning but for you guys who aren’t on strava, Blinky typically runs 7-10 miles BEFORE the workout, on his own, at a 7 min pace or below.  Before this weighted vest run, Blinky had already put in 7-8 fast miles.  So while I just mention these three, I know everyone has an accomplishment and is accelerating and they all deserve to be noticed and called out.
With that as a back drop, we have a choice. We can either use a strong February as a springboard into March to build upon and create a new foundation at a higher level or scale back, and take it back a notch after a big month. I’d argue that building upon your strong effort in Feb is the right way to go and something you’re all capable of.
Prayers lifted up for Ukraine and family members of Pax going through health challenges.

Naked Man Moleskin

I had a blast this morning and hope everyone else did too. Per usual, goal was to keep moving as much as possible and move quickly between things with little rest time. Awesome group, perfect weather, good mumblechatter, some good trash talk and a nice push. I think everyone got 5.5 – 6 miles in total. That’s a solid workout with a weighted vest on.

A few observations:

I should have done a better job of tracking the team point totals – unclear who was the winner.

There were some questionable selections in the draft to kick things off.

I absolutely smoked Bassmaster’s soul on the hill.

Overthrow – 2 weeks in a row at BDRC; nice work. Keep it up!

Laimbeer and Snoop – way to get back after it

Wire Nut – first BDRC I believe. Hope to see you back next week

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