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Date/Time
Date(s) - 02/06/2024
5:30 am - 6:30 am
Site Q - One Man Band
Location
Grantland
Categories
January 30th starts a special 5K training series for 8 weeks led by Coconut. To help with this training we are temporarily moving our run the Grantland, also known as Rotary park, to make use of the loop around the big field. Join us for some running fun. Even if you can’t go to all weeks Coconut will help you along.
Backblast for 5k season wk 2 at Grantland
PAX:
Flynn Rider
Sven
Flo
Gulliver
Isosceles
Tarnished
Echo
Oil Change
One Man Band
Guardian
Hannibal
Mile High
Manchester
Chopstick
Waldo
Van Wilder
Photon
Eh
Coconut (Q)
THANG: Warm up with a motivator.
Introduced 3 concepts for aerobic base training:
1) Conversation pace–running with a partner of similar ability at a pace that lets you hold a conversation, albeit a winded one.
2) Heart rate zones–% bands of individual’s max heart rate that associate with different levels of effort (Cardio zone, Max effort zone etc.) for most people, they will hit the right target heart rate zone for aerobic base training if they hold conversation pace.
3) Running for time rather than miles–35-40 minutes of cardio training a 3-4 times/week WILL make a person a better runner (unless they’re doing more than that already). And whether that’d 3.5 or 5.5 miles makes much less diference.
Ran for 35-40 minutes at conversation pace
Discussion after the run while stretching of a challenge to the PAX for these Cardio runs: don’t stop running. Barring injury, the insistence to not-stop-running is the beginning of mental guardrails that will help a person push to their best performances when it’s hard. like, in a race.
OMB with the LDP lesson for the week.
COT–Gulliver 6