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F3 Black Swamp | June 19, 2024

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The Levy – Run (Commodore Building)

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Date(s) - 08/09/2022
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. Alan Davies

    Backblast for the levy, 8/9/22

    PAX: Isosceles, Zildjan, Lyman, Fossil, Venom, Coconut (Q)

    Core principles
    The reason for doing ‘speedwork’
    – push your VO2 max to new heights by exploring the deficit space
    – give your body practice at running using greater extremes of your range of motion
    – get an idea what it feels like to run faster than race pace, so race pace feels controlled.

    Warm-up by running West to the water tower on 5th, S to 7th, then back east to 7th & Elm. Starting line.

    4 intervals of ~0.4 miles doing the rectangle 7th&Elm>>7th&Locust>>6th&Locust>>6th&Elm then back to 7th&Elm. Go around the rectangle hard, then do the next straight as recovery, then hard again starting from the 2nd corner. Repeato till you’ve done 4 hard sections.

    one more lap of the rectangle, doing a gradual build of speed with good form on the long straights, all the way up to top speed.

    Warm-down same as warm-up but in reverse.


    COT, Coconut 6

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