Boat Launchers run at the levy 9/29/2020.
PAX: Mile High, Bourbon, Doubtfire, Stark, Woodstock, Fossil, Landslide, Jennay, Spaulding, Coconut (Q).

Started off with Mission and core principles.

Quick discussion of running ‘gate’ or body carraige. Prime example is footstrike, with the braking effect of exaggerated heel striking contrasted with the efficiency of forefoot strike.

Warm up down 5th st. to Maple and then North on maple all the way to the end at the Maumee river boat launch. There’s a decent size hill there and the PAX did repeats of a 1/4 mile segment from bottom to top, alternating a normal running gate and a ‘heels off’ gate to accentuate the forefoot strike.
AFter 5 or 6 reps on the hill, we circled for quick comments on hill push–start before the incline, maintain on the incline, and then push over the top. Then moseyed back to the Levy.

Once back, PAX tried out form strides across the field using an easy-medium-hard progression, forefoot striking all the while. 2 sets of 3 closed out the run with good extension.

COR, NOR, 6 (Spaulding).
Lots of announcements.
Prayers for FiA group, Jennay travelling, Lucas county students headed into the classroom.