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F3 Black Swamp | July 19, 2024

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The Levy – Run (Commodore Building)

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Date(s) - 08/02/2022
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 oh 8/2/22

    PAX: Stark, Jennay, Spaulding, Lyman, Venom, Soda Pop, Fossil, FNG (Zildjan), Coconut (Q)
    Intro: Mission and core principles
    5k season–week 4 Strength training.
    Strength training, done well, will make you tough for racing. both physically–with the stamina and power to handle changing conditions and building fatigue–and mentally. We do hills. Hills are good because the incline demands more power, and with that, the moment you crest the hill, the temptation is to slow down and recover…but no. That’s the moment to throw in a surge.

    We ran to the maple street boat launch. from teh start of the black-top to the stop sign is about 1/4 mile, with a very strong hill. hit the hill at 5k race pace, then accelerate when it flattens out and surge to the stop sign.
    Then we ran to hood park with a much steeper hill, but shorter run-out at the end. 2x
    Then we ran to the wall and used the upper ‘half’ of the ramp for the hill, then surge to the flag pole across the top, recover down the stairs and repeato as many as possible before time.

    Returned to the levy after 4+ miles total for a little stretching and welcoming our new FNG, christened Zildjan because of his interest in drumming.

    Stark was the 6.

    Honored to lead and get smoked with these great men this morning.

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