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F3 Black Swamp | June 20, 2024

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The Levy (Commodore Building)

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Date(s) - 01/25/2022
5:30 am - 6:30 am

Site Q - Mile High

The Levy


Tuesday runs are thriving right in the heart of Perrysburg at the Commodore Building. There are many routes for runners of all speeds to “enjoy.”

The Levy


  1. Coconut

    Backblast for the Levy on 1/25/2022

    PAX: Landslide, Mile High, Dutch, Oil Change, Moana, Doubtfire, Woodstock, Spaulding, Stark, Coconut (Q)
    – Sincere apologies if I forgot anyone. NOR was by Huffy in the combined circle using Lego’s phone (both rucking).

    the THANG:

    After Mission and Core principles, Ruckers and runners split into separate groups. Runners headed W on 5th st. to Mulberry, then S to 7th. Re-circle.

    Breathing rhythm. for endurance and pace consistency, breathing can be an excellent support, if a little attention is given. timing your inhale/exhale with your footfalls can help establish a good rhythm that will keep you cadence up, pace steady, and effort aerobic.
    We ran laps of the rectangle: 7th/Mulberry to S. Boundary/Mulberry, E to S.Boundary/Pine, N to 7th/Pine, W to 7th/Mulberry. first lap we tried to maintain a pace of 4 steps to a breath…4 steps inhale, and 4 steps exhale. This is really hard. As Oil Change described it–the good air turns bad before you’re getting a chance to bring in more good air.
    2nd lap we went for 3 steps inhale/ 3 steps exhale. This is a little easier, but takes concentration because it’s alternating foot for inhale/exhale. Ran out of time for a lap of 2/2.

    Stark asked about uneven split…like 3 steps in/2 out. This can work but requires significant focus. that’s lvl 2 breathing training!

    Reunited with ruckers back at the Levy for COR/NOR (Moana 6).
    Honored to lead and participate!

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