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F3 Black Swamp | June 16, 2024

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The Levy – Run (Commodore Building)

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Date(s) - 04/20/2021
5:30 am - 6:15 am

Site Q - Coconut

The Levy


Tuesday runs are thriving right in the heart of Perrysburg at the Commodore Building. This will open up many new routes for all runners to “enjoy” with our run leader Coconut.

The Levy


  1. Coconut

    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 COT

    Fossil 6.

    Honored and humbled to run with such a great group of PAX today.

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