12/15/2021 - Dark Tower - Black Diamond Run Club: death by sprints
AO: Dark Tower
When: 12/15/2021
PAX:
Number of Pax: 10
Pax Names: Bassmaster, Bush Push, Glenn, John Denver, Serena, Shells N Cheese, Sparkler, Stay Puft, Trickle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ball Boy
Introduction
“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run” – John Bingham
Black Diamond Run Club is open to ALL men. If you’re hoping to get a little bit faster and run a little bit farther, this is where you need to be”
To be honest, I have no clue who John Bingham is until Stay Puft gave the background info on him after the workout. I needed something for the PB and googled “famous running quotes” or something like that and this one popped up.
Warm-O-Rama
SSH (30)
Merkins (20)
Plank Jacks (15)
Hammy stretch
Time to rock
The Thang
One Indian run line from DT parking lot to the new turf soccer field.
One there, line up on the goal line. Time for some suicide work:
Round one: suicides from goal line to the 25 yard line, 50, far 25, far goal line
Round two: suicide from goal line to 20, 40, far 40, far 20, far goal line
Active recovery lap around the soccer field back to the goal line – line it up!
100 yard sprint race to other goal line
Round three: suicides from goal line to the 25 yard line, 50, far 25, far goal line
Round four: suicide from goal line to 20, 40, far 40, far 20, far goal line
Mosey / Active recovery 1/2 lap back to other goal line
Round five: suicide every 10 yards all the way down to the other goal line.
Thang 1 = complete
Follow my lead to the North Central track – sub 7:30 pace
At the track, I paired up guys into five teams of two for 400M interval races (one lap around the track)
One guys runs as a 400 as hard as he can and then hands off the imaginary baton to their teammate back at the start to run their 400. Rinse and repeat. Each person got in I believe 7 laps.
One last suicide on the North Central football field – start at goaline, 20, 40, far 40, far 20, far goal
Run back to parking lot. Done.
Circle of Trust
Be kind. Pretty simple but not always easy to execute. I try to ask my kids every night at bed what they did kind for someone that day. Most nights the answer is “I held open the door for….”. At a minimum, I am trying to instill a seed in them so that they actively think about being intentional with their kindness. A couple of weeks ago my son asked me “what did YOU do kind today for someone dad?”. BAM! He hit me right where it mattered. Truthfully that day, all I could come up with was “well, I held open the door for someone at work!”.
It’s easy for me to go about my day thinking about myself first and foremost and not be intentional and proactive about going out of my way to do something kind for a colleague, a friend, a family member, etc. So, keep that in mind as you go into the world today!
Naked Man Moleskin
Great group out there today taking advantage of low 50’s temps here in Mid December. It was much windier than I expected which made running in certain directions difficult.
Tried to mix things up today a bit. Often I get caught up in trying to log as many miles as we can at some of these BDRC’s (which isn’t necessarily a bad thing) but there’s also a balance with trying to keep the pax relatively close and pushing hard throughout in other ways.
We still got in close to 6 miles total which was solid. But for my own AAR, I think there was too much standing around during the 400M intervals. The time when you’re not running goes by faster than you might think but for a BD RC it still felt like too much standing around while your Partner ran.
I contemplated having the PAX wear a vest. It’s been a few weeks since we vested up at a BDRC and I feel like that’s in order here soon.
Couple acknowledgements:
Shells and Cheese who came out last week for the first time is a beast! Awesome running with you brother. Someone joked that once you come out twice, you immediately get put on the callout list. ha.
Sparkler and JD – great to see you guys back out after a few weeks
Trickle – back to back BDRC’s as well. You were smoking those intervals this morning.
Snoop a loop – please dont ever put a picture of your foot on a thread again lol
Bassmaster – the guy says he hates running yet keeps showing up and crushing these run heavy workouts
Stay Puft – what is this four or five in a row? Keep up the great work and consistency.
Side bar, saw Big Gong afterwards who did the regular BC and he’s itching to try and get 8 miles in at a BDRC. It can definitely be done too, only matter of time.
BDRC Q sheet is still open for next Wed. If you are reading this and haven’t led in awhile – go sign up!