7 PAX gathered in the gloom of Martin Middle School to work on some speed work. CK was scheduled to Q, but due to injury, we made an audible. Fortunately, #QinAbsentia made his plans known to YHC, so we were off.
Typical warm-up of 3 laps of jogging with butt kickers, high knees, karoake along the striaght (now known as the Cheerleader), and two stride increases
Circle up for active stretching –
- Good Mornings x 13
- Imperial Walkers x 20
- Windmills x 16
Core workout (R pace ~15 minutes): All times are mine and from the Buck Rogers report
- 600m run at R-pace (mile pace) – 2:09 for me. this pace sets the targets for the remainder of the workout – 2:30 rest
- 300m run (use pace from first run) – 0:57 (7 secs too fast) – 2:30 resting walk through the straight
- 200m run (same pace) – 0:37 (6 secs too fast) – 2:30 rest
- 200m run (same pace) – 0:37 (6 secs too fast AGAIN) – 2:30 rest
- 300m run (same pace) – 0:59 (5 secs too fast – but I am starting to get tired) – 2:30 resting walk through the straight
- 600m run (same pace) – 2:13 (4 secs too slow – SPENT) – 2:30 rest
Additional exercises
- 100 yards of standard Butt Kickers
- 100 yards of High Knee Butt Kickers (pretend you are against a wall, raise the knee up and let the heel make contact) – impossible – don;t try this at home.
- 100 yards of High Knees
- 100 yard run
- 1 lap of “Mindful Breathing” – most reported “even” counts – 4 in / 4 out, 5 in / 3 out, etc.
- 1 lap of “Odd step breathing” we ran Clockwise around the track – exhale on odd count steps (i.e. 3 steps, exhale for 2, inhale for 1) ** the theory here is that we always exhale on the same side (even count) and during the exhale we relax muscles causing an imbalance
COT
- Interesting morning of work today. A lot of talk of balance. We started with a question from Fungo on Imperial Walkers – to cross-over or not? Windmills are clearly a cross-over exercise. When we moved into running clockwise vs counter clockwise (thanks Chong Li), mindful breathing and balances in the body, it got real – TM, navel contemplation, real.
- I apologize for the pace of the run. I was not at Mile Pace at all today. My paces for the work sections varied between 4:52 and 5:33 with only the last 600m at 5:52/mi. YHC needs to control his enthusiasm on the 200m and 300m bouts. The goal is to sustain a manageable pace – not to fly around the track. Buck Rogers don’t lie.
- Go Ruck challenge – sign up for a 5/3 treat
- Tar Heel 10-miler – a growing number of Pax are headed to Chapel Hill on 4/26
- Mud Run and Spartan are also coming up this Spring
- Prayers for many that are on our hearts and minds.
- Myrtle is Q next week and says we are going to race… looking forward to the challenge
- The HiFidelity Quarterly Mile test is 2/4 – two weeks to #findyourgears
