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Date/Time
Date(s) - 02/13/2024
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 week 3 @ grantland 2/13/24
PAX:
Tarnished
Spaulding
Phat Thor
Gulliver
Van Gogh
One Man Band
Oil Change
Mile High
Irish Hoss
Guardian
Hannibal
Chopstick
Photon
Echo
Van Wilder
Isosceles
Flo
Binford
Flynn Rider
Coconut (Q)
Intro: Mission and core principles
Warm-o-rama: SSH in cadence–accelerating from slow to fast
High Knees in cadence with metronome.
THANG:
Lap 1 Mosey the 1k loop around the park with the 160 metronome going (not everyone could hear it. Just a continuation of warm-o-rama).
Lap 2 Discussion of Cadence/Turnover = Steps/minute. Had the pax count steps and ran a timer for ~1/2 lap around the park, then did a sample calculation of steps/minute. Discussed efficiency benefit of increased turnover with shorter strides. Practiced for 2nd 1/2 lap.
Lap 3 Discussion of breathing in rhythm with turnover. 4-in 4-out or 3-in 3-out. if you’re going 2-in 2-out, you’re probably trying to go too fast. if you want to breathe more, double down on shorter, quicker steps! practiced on a 3rd lap of the park
Lap 4 first piece of mechanical efficiency–arm carriage. if you get your arm-swing right (i.e. straight forward and back, while maintaining 90° angle elbows vs. across the body and held way too high), it will help to open up your chest for better breathing and concentrate more of your motion forwards rather than side-to-side or twist.
Ended with discussion of how you get stride length back after shortening stride for turnover. Squativator with twinkletoes (from 6)
Stretching while OMB led the LDP3 session.
COT Hannibal 6.
I’m totally humbled and honored that so many guys have shown themselves faithful and interested to accept instruction in running from me.