09/20/2021 - The Complex - Tempo Interval Training – Complex Run Club
AO: The Complex
When: 09/20/2021
PAX:
Number of Pax: 7
Pax Names: Blueprints, Columbus, Magellan, Olaf, Poutine, Shandy, Spork,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Blueprints
Introduction
Got a text from Magellan about 5pm on Sunday. “Everything ok, you still Q tomorrow”
Got DM from Sparky roughly 2 minutes later. “Still Planing on putting up Prebalst”
Yup I forgot, don’t ask, not a happy subject. So I sent this, not really knowing what it meant.
PRE-BLAST — COMPLEX Run Club — Mon Sept 20 5:15am
Tomorrow we run. Tempo intervals. We will get spread out so you might want a watch. Headlights might be a good idea as well. HC in the thread and join me in the gloom as we all get faster together.
Warm-O-Rama
Slowest around the lot
Baseball Warmup: (Out and back, ~60 ft EW)
High Knees
Butkickers
Open the gate/ close the gate
Karoke
Marios
Zeldas
lesgo
The Thang
Tempo Interval Training:
Increasing length intervals with rest periods in between.
Intervals – run at 1 mile pace (~7:00/ mi for me)
Rest Periods – run at marathon pace (~10:00/ mi)
Interval – 1 Minute
Rest – 4 minute
Interval – 2 Minute
Rest – 4 minute
Interval – 3 Minute
Rest – 4 minute
Interval – 2 Minute
Rest – 4 minute
Interval – 1 Minute
Rest – 4 minute
– Recover
Return to Parking lot at Rest pace, do laps for the 6.
“Mary” – What else – Wind Sprints
1 light pole, and back, 2 light poles and back, one light pole and back, one light pole and back
5:59 — Stargazers
Circle of Trust
Seeing as I had not prepared a workout, I also had not prepared my COT but here goes.
Lately it seems like things are back to full speed. I am as busy as ever. There is one difference this time around… I am not getting fatigued by it, rather all the commotion seems to be energizing me. I don’t know if it is because I am 20% lighter or because I have been missing this for 18 months. But I am not getting worn down.
I can only hope that it is a byproduct of F3 and that some of my brothers are experiencing the same.
I said a prayer but cant for the life of me remember what it was!
Naked Man Moleskin
Thank Magellan, Thanks Sparky.
Thanks to Poutine and Columbus for pushing me on the run.