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Levy on 4/20/21
PAX: Fossil, Landslide, Ticket, Bourbon, Woodstock, Flubber, Stark, Dutch, Spaulding, Barney, Meatloaf, Coconut (Q)
Intro: Mission, Core principles were reviewed.
discussed 2 components of running speed: distance covered/step and steps taken/minute while completing some cadence warm-ups:
SSH, Burpees
Range of motion, Leg motion, concentration were identified as key factors towards optimizing distance/step and steps/minute.Run–long way around to woodland park by going through Municipal park and taking a cadence count. most pax were between 160 and 175 steps/minute.
Practiced cadence on the short loop at woodland at 170 and 180 steps/minute, and included forefoot strike practice on the 2nd lap.
Moved to form drills–butt-kick, high-knee-skip, and forefoot strike jog changing at every lamppost
Finished with a lap of the long loop with intensity ladder–easy, mid, high changing at every lamppost. Return to Levy for COTFossil 6.
Honored and humbled to run with such a great group of PAX today.
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