11/04/2020 - Dark Tower - But First, Let’s Run
AO: Dark Tower
When: 11/04/2020
PAX:
Number of Pax: 11
Pax Names: Aladdin, Augustus Gloop, Bjorn, Blow Dry, Cousin Eddie, Frank The Tank, Patchouli, Sweeney Todd, The Wedding Planner, Uncle Rico, Webelos,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Uncle Rico
Introduction
A little bit of this, a little bit of that on deck for this. That new turf field is always calling my name and while out-and-back’s serve a purpose so too do sprints. So will work on some intervals/sprints and some pace running too.
Warm-O-Rama
10 PAX gathered with YHC at the Flags and we took off for the turf fields. About a 1/2 mile mosey pace. At the field we did a few warm-ups: Tappy Taps IC x 15, Frankenstein’s IC x 15, and ReverseLungeHorse’s IC x 15.
The Thang
Running down the path outside the field towards Martin Ave, going east on Martin, North on Washington, and West on Hillside, creates a big loop which is approximately 1 mile. PAX were to run 1 loop. Back at the field complete Ten 60/40’s (60 yd sprint+40 yard recovery jog). After each 60/40 PAX were allowed a 10-count and then right into the next one. After completing Ten, run another loop. Then run another Ten 60/40’s…No one got farther than that. Run back to the flags.
Circle of Trust
Be kind. Be patient. Be respectful. To yourself and to those around you.
Naked Man Moleskin
Frank the Tank’s VQ is coming up in a few weeks!