March 21st, 2018 By Pox

The iPhone said snow at 0500; 5 stoners resisted the urge to fartsack and instead showed up for a modification of the fartlik run.  Two threw on their rucks (apparently last weekend wasn’t enough for them or they were sufficiently scared when they heard Pox was leading a running workout) and headed for the greenway, the remaining three took off for the track.  The weather was NOT snow but nicely chilled airborne cooling (i.e. really cold biting rain).

The Ruckers did the greenway in the allotted 45 min.

The runners did a little change-up (kindof a speed/endurace work):

• Run (fellowship pace) to track
• 1 lap at 90% of average pace
• 3 chase sequences
  • 1 runner takes off at uncomfortable (120% of average pace) for one lap and then slows down for rest of Pax to catch up on the second lap at recover pace (maybe 80% of average), run third lap as Pax at the 90% of average pace, REPETO 3 times for a total of 9 laps (3 of which were sprints)
• Short sprint to track gate
• Run (fellowship pace) back to road
• Jailbreak to parking lot

Total Running distance (per Project technology): 3.5miles, average pace a little less than 10min/mile

With remaining 10-12 minutes, Pox gave preview of stretching and mobility work focusing on calves, hammy’s, IT band, and hips.

 

Moleskin

• Cold morning but well worth it
• Doing a fartlik style run is actually slower than just doing average pace, but that level of feeling very uncomfortable should help us get a little bit faster in the long run; thanks to Project and Golden Boy for playing along
• Prayer’s of thanks for F3 and impact its having; as weather improves lets get our numbers up; invite a friend or neighbor!

Pox

The Satisfaction Cruise

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