5 PAX posted at The Valley AO Monday run known as Velocity. Monday runs are intended to be higher intensity training runs with either speed work or hills. Since YCH has joined the Dawgs BRR team, the latter was on tap today. The route would include the Winchester and Wellington neighborhoods, a few segments, some […]
Tag: Velocity
Valley Speed at RRMS
6 Pax, one rolling out for his 2nd F3 post, came together in the gloom of the Ridge Road Middle School track. When I had signed up to Q this a couple weeks ago, I didn’t know I would be flying to New Jersey this past weekend to bury my Grandma, who went to be […]
Magical Bleeps at Velocity
8 PAX responded to the ‘beep’ of their alarm clocks, fought off the fartsack, and came out to the Ridge Road Middle School track for a little more beeping (or “bleeping” which is the kind of test it feels like once it gets going!). Here’s what we did: 800m Warmup Beep Test #1 400m Recover […]
Velocity Fartlek
YHC decided to give Velocity another try and see if we could get the numbers up and keep this thing rolling. So I planned a Fartlek run. Fartlek. 3 PAX showed up and off we went, then as we were running down Mallard Creek we heard Funky yelling at us so we turned around to […]
Misdemeanors and Other Surprises
Two (2) gathered for this week’s edition of Velocity. YHC was hoping no one would show and I wouldn’t have to run. Funky showed. He didn’t want to sprint, so, we compromised for a boring cruise down Prosperity to the school and back. Funky was lamenting as we turned on Prosperity how much he hated […]
Velocity at the Track
YHC signed up to Q the new Velocity workout for F3 The Valley. So naturally I set up a workout at a different location. We met at Ridge Road Middle School to take advantage of the track. Hopefully no one showed up to The Vally this morning. I tweeted and texted the avenues of information. […]
Velocity – Round 2
7 Men joined me for the second ever Velocity speed workout at The Valley. I tried to make it memorable and brought cones and a speed ladder. I was EH’d into being the Q at about 7:20 last night by Man Down when he realized there was no Q signed up for the morning. […]
Velocity Debut
Under the banner of a shiny new workout name, 5 pax braved the Monday interval / speed workout kickoff. It went something like this: Warm-up lap, followed by SSH, windmills & squats. 200m @ 75% + recovery lap 200m @ 100% + recovery lap Mosey to business park 400m @ 75% + recovery lap 400m […]