05/09/2023 - The Outpost - Intervals at Outpost Runclub
AO: The Outpost
When: 05/09/2023
PAX:
Number of Pax: 31
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Silo
Introduction
This was not a normal out and back run club. A daring group of HIMs pushed themselves hard with some distance intervals.
Warm-O-Rama
Standard Warm-O-Rama. Side Straddle Hops, Tapp-Y-Taps, Abe-Vigodas, Warm up Mosey, Stretching on their own.
The Thang
3 1/4 mile sprints, targeting 90%+ Max Heart Rate
2 1/2 mile sprints, targeting 80%+ Max Heart Rate
One 0.9 mile mosey to close out the workout.
With some other miscellaneous moseying around the area PAX on the interval training covered 3.09 miles.
Circle of Trust
My dog Gunner believes in himself. He’ll never catch that squirrel in our willow tree, but he tries every time he gets the chance. He charges that tree with all the confidence in the world but every time he misses that squirrel by a mile.
Lincoln Games are coming up. You don’t have to be fast enough to catch the Squirrel to win Lincoln Games. You just have to believe in yourself enough to get out there and do the work. Have fun out there.
Naked Man Moleskin
6 Days to Lincoln Games. Have fun.