08/03/2022 - Black Diamond - BDRC – Ragnar Springbrook Special
AO: Black Diamond
When: 08/03/2022
PAX:
Number of Pax: 20
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
BDRC 8/3 at 5 AM — Ragnar Training SpecialSpringbrook path — park by model airplane field.Once a quarter BDRC is a mileage run only event.
Log an hours worth of miles tomorrow at whatever your pace is. Run OYO or find a partner to run with.
If you are signed up for Ragnar this is the place to be tomorrow.
Warm-O-Rama
Sun wasn’t quite up yet when everyone arrived ahead of schedule. Even Glenn showed up a few minutes early.
Tappy Taps x 10 in Cadence
Quad stretch each leg 30 second hold
The Thang
Quick overview of the Springbrook loop. This is not your sunday stroll. Set a goal (time or mileage) that will push you for the hour. Pick a partner to push you if you want. Meet back at the flags at 6:00 AM
5:02 AM – Start running
People took off in all directions and didn’t stop until back at the flags at 6:00 AM.
The sun was up by the time we finished. It was a hot and humid run which was evident by the number of shirts ditched over the hour.
Circle of Trust
I shared something I kept reminding my kids while on vacation last week. As they got frustrated or annoyed with each other I would simply say, “The world is tough enough. Build each other up. Don’t tear each other down.” Short message but one I felt called to share with everyone this morning so we could do the same in our lives.
Prayed for Sam Walton’s friend, Liz, who was in a bad car accident, Hot Box and his on-going battle with cancer and all those who were training for Ragnar. Moment of silence for the prayers on our hearts. Closed with an Our Father
Naked Man Moleskin
I grabbed this Q at the last minute. Didn’t want to use my plan for next week so I deferred to our quaretely mileage only run. Chose Springbrook because it is one of my favorite places to get miles in and has some ok hills to add a little challenge. Good for people training for ragnar and also allowed some non-regular BDRC folks to come push their own pace for an hour.
Honestly I felt like I was being a little lazy with my Q when I got there this morning. By the end of the Q during AAR the feedback was positive that people liked the format of an OYO push your own pace run. They knew it wouldn’t be a regular way we do BDRC but it felt like all 20 of us got a good workout in this morning.
Kudos to Serena and Wide Right for putting on their vests.
Shout out to Dial Up for continuing to come to BDRC
Great having you with us this morning Tang. Looking forward to seeing you come to more.
Sam Walton and Blinky both avoided stepping in Coyote shit
Aladdin – 2 BDRC’s in a row…,make it 3 next week??
Final props to a few of my Ragnar teammates Mia Hamm and Daisy for getting after it with us today