11/07/2021 - Iron Lion - Iron Lion Run Club 11.6.2021 Sulley Manniversary – 400 Meter repeats
AO: Iron Lion
When: 11/07/2021
PAX:
Number of Pax: 9
Pax Names: Cousin Eddie, Daisy, House Arrest, Riunite, Snow Cone, Sulley, Sun Devil, Thumb Drive, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sulley
Introduction
My One Year Manniversary
Meet at the regular flags and we’ll mosey for some track work at Benet.
This one is not about running your fastest laps, but running consistent laps with rest between each interval. The idea is to trick yourself into thinking you are fast so you can be fast when you want to be. Learn what it feels like to run at a speed over a distance and then build the endurance to keep it up. Today was about getting the feel of the speed down.
The weather was absolutely perfect for a November Saturday. Started off chilly, we got that blood pumping and no one was cold.
Warm-O-Rama
We did some tappy taps, leg stretches, calf stretches, arm circles, and a little of OYO for whatever the pax needed to get those legs loose for the mosey. Our mosey to the track was part of the warm-o-rama too. It’s about 1.1 miles from the flags to the track if you take the wooded path behind the pool.
The Thang
The thang was simple. Take your targeted mile time, divide that by 4, run that consistently 6 times with a rest as long as you ran between each lap.
Example – 6 minute mile target
Run 1 lap in 90 seconds | Rest for 90 seconds | Do that 6 times
The plan was to NOT run a lap as fast as you could and then not be able to maintain it. The plan was to pick a pace that was a challenge and hit that target pace 6 times in a row.
Cool down was just the mosey back to the flags. We returned precisely at 7:30, so stretching / Mary was OYO.
Circle of Trust
For the 1 year Manniversary, YHC recalled an article recently printed in the Wall St. Journal about peer pressure. Talked about a group of men that get together annually for a physical challenge, much like we do with F3. The main point of the article was debunking the axiom that peer pressure is a bad thing. Peer pressure is not always bad, it can be good. If it’s bad, you need to get better peers.
YHC stated how F3 is a fantastic group of peers and how it has been such a positive year. I also recalled how about 13 months ago I ran one lap around the track and thought I was going to die, literally, everything hurt for days. Great peers have challenged me and made me better – the challenge we all face is being a strong peer and put positive pressure on those around us.
Naked Man Moleskin
What a fantastic day! I have wanted to Q a run club for ages. After I hurt my knee I spent a good deal of time rehabbing on the Benet track and while it was boring, it was smooth, pothole free, and something I could know my time and distance without getting stuck. That was also my high school track and a place of some great memories for me. What better place to celebrate a Manniversary than in a place I have challenged myself numerous times over the years. I also wanted to bring a bit of a speed workout to the group before the turkey trots, cold, and wind start. Coolest moment today was how it went from dark to bright enough to see everything in about a one minute period. It was legit like someone turned the lights on.
There were 8 Pax that joined today and each one brought something special.
Riunite has gone from a Clydesdale to a gazelle. Dude was turning some fast laps today – watch that 5k time plummet in the near future.
Daisy was shot out of a cannon when we did a 100 meter sprint. I call dibs if we ever do a 4×100. That was some serious speed.
Snow Cone made his first appearance at the ILRC and gave it everything he had. He was a little unsure of how he’d do, but he put in some consistently fast times that are definitely something he can build upon. He’s definitely going to be quicker for that turkey trot he’s getting ready for!
House Arrest is so smooth out there. He was always biting at my heels and gave the push we needed to stay consistent. Always a positive person and definitely brought others along with him. Great work!
Thumb Drive – I didn’t get to spend much time with you today, but man, you were putting in some faster times than I think you were used to. I know you were pushing that second group . Way to lead!
Woodwind – not sure where that name comes from, but you were gliding out there today. You can tell you had the consistency from that half marathon this summer. Very consistent and at a quick pace. I know you were pushing, but it looked like you were doing it with ease – kind of like the way the wind blows. It just happens.
Sun Devil got to tear up the track from his alma mater. He says he’s a sprinter, but I think that 400 is something he could have dominated. Way to lead and make sure the group was together today. No man was left behind, you made sure of that.
Last, but not least, Cousin Eddie on the 6. There’s a dude that does all the little things that make a group like F3 great. I know he pushed it out there today and was turning some miles in times I am not sure he would have thought possible. When he’s on the 6 you never have to worry about the other pax, just leading. It’s very reassuring and makes for a great lead. Thank you.
Thanks to all that came out today. It’s been a dream of mine for awhile to take you through this ringer. So many iterations of this and the point is to trick yourself into doing things you didn’t think possible. I think we did that today. Great job!!!