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Date/Time
Date(s) - 03/05/2024
5:30 am - 6:30 am
Site Q - One Man Band
Location
Grantland
Categories
January 30th starts a special 5K training series for 8 weeks led by Coconut. To help with this training we are temporarily moving our run the Grantland, also known as Rotary park, to make use of the loop around the big field. Join us for some running fun. Even if you can’t go to all weeks Coconut will help you along.
5k Season–week 6 Hills
PAX:
Van Wilder
Mile High
One Man Band
Binford
Churchill
Chopstick
Oil Change
Photon
Irish Hoss
Echo
Guardian
Hannibal
Bourbon
Eh
Flynn Rider
Coconut (Q)
Intro: Mission and Core Principles
Warm-o-rama: Motivator from 10
THANG:
Mosey to the sledding hill at rivercrest park to complete warming up. Quick intro to hill running. 3 key points:
– Lean into it ever so slightly
– more turnover, shorter strides, breathe in rhythm
– kick/surge/sprint to crest the hill
QIC had set up the course before hand with his 2.0, giving a brief runway into a gradual ascent, that got steeper after turning the corner, and giving a flat-ish runout at the top, for surging over the crest. PAX were instructed to do sets of 3 hills, then a longer recovery around the soccer field. Getting step-wise more intense through the 3 reps of each set. Repeato for the duration.
Regroup at the end for 1 more hill with extra emphasis on surging at the crest of the hill. All the PAX really gave it a good effort on that last hill.
COR/NOR, OMB with the LDP3 This time about fathers raising sons.
Wrestle with him, Say yes more than no, trust him with some dangerous things, be open about your own failings and apologize when necessary, hold him to a high standard. Some real gems there. Eh with a sincere story from the past week where a wrestle with his son made a big difference.
Named a new PAX–given the name Churchill for being a long-time member of the Q’s church, and EH’s at a church men’s retreat, coming for his first BD to a hill workout, and wearing a Walt Churchill’s half marathon shirt!
Thrilled to see the dedication and improvement in so many pax. Humbled to get to lead these workouts for 5k season.