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Date/Time
Date(s) - 02/27/2024
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 5 @ grantland 2/27/24
PAX:
Tarnished
Gulliver
Hannibal
Irish Hoss
Guardian
Baretta
Mile High
Phat Thor
One Man Band
Geppetto
Isosceles
Eh
Flo
Van Gogh
Coconut (Q)
about 55° at 0530
Intro: Mission and Core Principles
Warm-O-Rama: SSH in cadence
Mosey to the appendix field at Gauntlet
THANG: This week’s focus was on drills for strength and range of flexibility for the key muscles/joints that go into making a stride powerful and productive.
Calves, and hip flexors. Many segments of drills/strides across the field or across the parking lot.
1: On the toes–add the arms–fall forward until you have to start moving to not land on your face. This sets you into and optimal running position and sets you up for forefoot running, meaning your foot has to land underneath you.
2: high knee skip. Still never let your heels touch. Put your foot down underneath yourself, and lift your other knee high, with enough momentum to cause you to skip a little bit on your down foot. alternate.
3: skip for height. use your ground foot and rising knee momentum to launch into the air for height. major calf work for the push-off.
4: skip for distance. Just what it sounds like. Try and cover as much ground as possible on the hop.
5: Karaoke. when bringing the leg across in front, focus on getting the knee up really high…above belly button if possible.
After introducing each of these in the parking lot, did a set or two of 4 lengths across the field. (1, 3 or 4, 5l, 5r)
Mosey back to Grantland Shelter for stretching and LDP
COR/NOR, Eh 6