12/30/2021 - Dark Tower - Parking Garage Black Diamond Run Club
AO: Dark Tower
When: 12/30/2021
PAX:
Number of Pax: 10
Pax Names: Bjorn, Blinky, Clearcoat, Glenn, Serena, Shells N Cheese, Sulley, Tiny Dancer,
DR Names: Turkey Leg (Memphis)
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
The BDRC’s Wednesday Q position has a lot of expectations and it’s a challenge to push the PAX that post at these. I’m ready for that challenge.
I designed a Q to cover High Intensity Interval Training or HIIT with plans to use the Edwards Medical complex and the Turf Field at Dark Tower. Perfect plan, timing to the minute, estimated just under 7 miles, all set.
Then…..received a text from Serena at 9am on Tuesday asking if I had a backup plan with snow in the forecast. No, not really, it’s just running. But I’m glad he said something because as it snowed I created an entirely new Q and CoT and might need to save the original one for a no snow day.
Warm-O-Rama
Hot start. We ran a 1.7 miles at a sub 7:30 pace route on the snow cleared streets through Naperville. I last second decided no stretching since Blinky and Glen were already 3+ miles in from a fast EC and I’ve been reading about running cold and stretching post running as a benefit. Let’s go!
The Thang
Thang 1
Instructions on floor 1 of the parking garage.
OYO Sprint 90% effort on the straight aways, recover on upward slants at 40% effort. Go to level 6 the first round, then level 5, 4, 3, 2 and finish on 1. On the way down to the bottom run at 70% effort.
Once finished head to stairs – both feet each step until the 7 minutes has elapsed. (It was brutally hot on that stair well)
Once everyone was on the stairs instructions were to gather everyone at floor 5.
Thang 2
Catch me if you can – from the 5th floor going down, two PAX will wait for the group to complete one half or one full level length and turn the corner. 8 minute mile pace for the group. Goal is to catch the front PAX before reaching the end of the floor level. Once at the bottom, back up the stairs for each pair of PAX to have a second turn.
Thang 3
Run OYO past the Christmas 🎄 tree and back to the flags. 2 rounds of down the hill path and around the concession stand had us finish up at 6:00.
Circle of Trust
You had to be there for the CoT because most was from the heart. I talked about the challenges of starting Black Diamond in Crossroads and that this group here has something special going because of the people. I went around and highlighted each PAX and let them know that it’s all of our responsibility to bring others into this group and to continue to take it to the next level in 2022.
Serena filled in for Ball Boy as SiteQ and I truly appreciate not only what he does in pushing the front but making sure standards are held.
Naked Man Moleskin
Shout out to Turkey Leg – F3 Memphis – my college football teammate and friend. Always good seeing you and man you are getting faster.
Blinky – you look back to full form, fast and taking souls. Great having you back.
Clearcoat – you promised on Monday a commitment to more BDs. Two days later you delivered. 2 this week, excellent and see you next week.
Sulley – you took your own CoT message and followed through with your first BDRC post. See you next week as well.
Shells and Cheese – one month of BDRC’s in and you were up front all day. Hope the pain from those stairs doesn’t set you back.
Tiny Dancer – There aren’t many 19 year olds out there with the drive that you have. Can’t wait to see what you do next.
Bjorn – I’ve really enjoyed seeing you at BDs as of lately. Your positivity is infectious.
Glenn – You didn’t want to EC but you did, and then did it fast. Then you were definitely not the 6 during the BDRC. Beast.
Serena – Dominate as usual on the Thangs and out front the entire time.