The Levy (Commodore Building)

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Date(s) - 08/11/2020
5:30 am - 6:30 am

Site Q - Coconut

Commodore Building


Trying out a new location for our Tuesday runs 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

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  1. The Levy on 8/11/2020

    PAX in attendance: Buttermaker, Jennay, Stark, Spaulding, Isoceles, Mile High (6), Coconut (Q)

    Intro: Mission and Core Principles
    Discussion– 2 ways to run faster: Increase the distance covered with each step or increase the number of steps taken/minute. Today the focus is on steps/minute, aka “Turnover”
    Workout description:
    2+ mi warmup at a moderate pace through the neighborhoods around the Levy, ending at the fortress. During the warm-up, the Q called a 1 min. time interval, in which the PAX counted their steps to establish a baseline of steps/minute. Did this twice to get an average.
    Most runners have a baseline turnover rate in the 150-170 range. Increasing turnover is easy to do with practice. Our PAX were all in this range, mostly around 160-165.

    From a baseline of 160, going to 175 steps/minute is almost a 10% increase. If the stride length is the same, this goes straight into speed. But it takes getting used to, so a runner will start increasing turnover by reducing stride length and increasing frequency. Over time, stride length will return ‘naturally’ as the pushoff gets stronger.

    PAX ran the woodland park loop (0.83mi) 2x, once with a 175 and once with a 180 beats/min metronome, attempting to keep their footfalls on rhythm with the beat.
    Discussion between loop, and observation of how the increased turnover feels in the body. Recommendations on individual practice.

    Warmdown jog along 6th st back to the levy.
    End with a brief yoga routine, especially lunge stretches for the hip-flexors–critical muscle group for running with higher turnover.

    COR, NOR, 6 (Mile High), Announcements, Prayer Intentions

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