10/05/2022 - Black Diamond - BDRC – Springbrook
AO: Black Diamond
When: 10/05/2022
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Glenn
Introduction
Preblast BDRC – Springbrook Wed Oct 5th 5AM
Headlamps suggested.
HC Below.
Warm-O-Rama
Tappy Taps, Abe Vigodas, Imperial Walkers
The Thang
Workout:
- Warm-up mosey heading north to the next pathway breakoff (0.5mi)
- Indian run to Book Rd (1mi)
- 4 half mile intervals, 20-30 seconds break after each. Finish at Book Road. (1.9mi)
- 3 quarter mile intervals from Book to the top of the hill repeats. Mosey back to Book Road to repeat. (1.5mi)
- Indian run to next trail split (1.16mi)
- 20 seconds slow mosey, 20 seconds hard to the next trail split. (0.5mi)
- 3 quarter mile intervals from the tunnel to the top of the hill where the trail splits. Mosey back to tunnel and repeat. (1.38mi)
Recover.
Circle of Trust
I don’t believe I need to tell this group that they need to put in more work. I know the guys this morning are consistently getting after it week after week.
So instead, where I think this group can improve, is focusing on form. Whether it is running, merkins, etc. There’s a woman I follow on Instagram, Valerie Hunt (insta handle: Runrx), who is an expert on running form. Using her method, she claims that without any change in her running volume, she was able to perfect her form and drop from a roughly 8:30 miler to a sub 7 miler. I’d recommend checking her out.
That’s an easy sell to me and I think it is an easy for this group to get faster by just being more efficient in your running style.
Aye!
Naked Man Moleskin
Shoutout to Snowden and Gamecock. They’ve both put in a ton of work over the last several months, and it is really impressive to see how fast they’re both getting. Both crushed it today.