07/19/2021 - The Complex - Changing Gears
AO: The Complex
When: 07/19/2021
PAX:
Number of Pax: 9
Pax Names: Ann Arbor, Blueprints, Cousin Eddie, Long Story, Magellan, Mom's Group, Poutine, Sam Walton, Timber,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Blueprints
Introduction
PREBLAST — THE COMPLEX Run Club — Monday July 19 @ 5:15 am
Come one come all to The Complex Run Club. Hosted by yours truly this weeks run club will be a little something different. Don’t worry we are going to get our miles but we are also going to mix up the speeds and the grades. So lace up those Running shoes, HC in the thread below and lets get faster together.
Warm-O-Rama
Disclaimers etc.
Motivators From 5
High Knees x10 IC
But Kicks x 10 IC
The Thang
Rugby Warmup Run
– Split in two groups and run in line.
– Start with the ball at the front of the line.
– Pass it back until it gets to the tail.
– Tail Runner runs to the front and starts over.
– Repeat until we get to Keim & Royce (~1.5mi)
Hill Charges
– Sprint up Keim to the apex of the hill
– Turn Right onto Lehigh and follow back to Royce
– Run east to Fleetwood,
– Charge up the hill , run around the Cul De Sac and back to Royce
– Rinse and repeat until 5:50 (~1.5mi)
Run Home
– It is exactly 1 mile from this football to the light at Royce and Washington.
– The workout ends when you get back.
– GO!
Circle of Trust
No pre programmed message but get on the Q sheet!
Naked Man Moleskin
My return mile was 8:22. I was no happy with that as I was hoping I could go sub 8:00. Then someone mentioned that we were over 4 miles for the day and I felt a little better. I still want to get below 8:00