03/30/2022 - Iron Lion - Black Diamond Run Club
AO: Iron Lion
When: 03/30/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Glenn
Introduction
PREBLAST BLACK DIAMOND RUN CLUB 3/30/22 5AM IRON LION How fast can you run a mile? Did you run the mile with Sully at his IL Q, or Chazz’s Q at the Bear, and want a shot at redemption? We’re going to heavily utilize the track at Benet. Speed interval training will be the focus with a twist to make it competitive for all.45 degrees at 5am , gorgeous day to run. All paces welcome, just bring some intensity. LFG.
HC Below
Warm-O-Rama
Tappy taps
Imperial Walkers
Abe Vigodas
The Thang
Warm up run 1.15 mi. to Benet
1 mile timed run (4 laps around track)
1 lap cool down
4 400m+ repeats with roughly a minute of active recovery rest between intervals (slow mosey for 1 minute). I will be the guide, mosey along the curve out for 30 seconds, turn around and head back to the starting line.
Key Points:
• We start each interval together to increase competition.
• Stay in your lane 1-8 the entire way around the track. Fastest guy in lane 8, slowest in lane 1. Lane 8 will run a total of 454m each lap, whereas lane 1 will run a standard 400 to level out the competition.
• Remember the order in which you finish each interval. We will reorder after each interval.
4 200m+ repeats, 30 seconds of active recovery rest between intervals
4 400m+ repeats, 1 minute of active recovery rest between intervals
4 200m+ repeats, 30 seconds of active recovery rest between intervals (had to cut out)
Back to the flags, cool down run 1.15 mi. (leave track at 5:50)
Circle of Trust
Back in October I ran the Naperville Half Marathon with Ball Boy, Wide Right, and Serena. During the race, I was running and chatting with a guy who’d just ran 4 consecutive marathons in 4 consecutive weekends. And running about a 7 minute pace in this half marathon and doing it with ease. Incredible. I asked him if he’d qualified and run the Boston Marathon. He told me had a few times, and I told him I’d love to one day be able to qualify and run it, but I’m pretty far off on my time to qualify. He turned to me and told me, if you’re running this pace for a half, I’m sure you can qualify for Boston.
After the race, I got to thinking, maybe this guy is right, maybe I can actually qualify for Boston. I’m sure the guy was just being nice, but I found it funny that a guy who doesn’t know me, doesn’t run with me on a daily basis, made me think that I could potentially achieve such a crazy goal.
Point of the story, internally I’ve thought my goal of trying to qualify for Boston was stupid, and I’m nowhere near fast enough to come close to qualifying. However, so random person, that I don’t even know, got me thinking differently that maybe I can achieve my goal.
So put those goals out there, let others know, even if internally you think are stupid or impossible to achieve. Let’s encourage and push each other to strive to hit those goals.
Aye!
Ended with an Our Father
Naked Man Moleskin
Really appreciated the PAX showing up today. Prior to sending out the preblast given it is spring break, I thought 3 or 4 guys might show up.
Speed workouts tend to bring out the injuries… Snowden & Laimbeer, really hope both of you heal up quick.
Was awesome to see Bassmaster absolutely smoke everyone on one of the 200m intervals. I think 2nd place was at least 20m behind him. Wide Right and Patchouli also came flying out of nowhere to burn everyone on separate 400m intervals.
Sully was flying today. Now that you’re no longer the site Q at IL on Wednesdays, really hope to see you out there at BDRC each week.
Serena ran a 5:15 mile…yikes
Putt Putt and Snowden will Strava mile PRs, well done guys!
Ball Boy and Big Gong, thanks for the push all morning.
Thanks everyone for bringing the competitiveness today.
Happy Birthday Wide Right!