THE SCENE: 32F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and crossed over to Fleenor Rd (Union Rd). We took that all the way out to Everett and turned left. We continued on Everett until we got to 2.5mi out and headed back the way we came. On the way back we discovered that the speed radar picks up runners on the sidewalk. Apparently, one of the pax hit 13 mph!
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Mustard, QIC-Archie
Author: Archie
Hanson Plan Wk 7
THE SCENE: 34F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey around JUCO to test out the route for the 1 mile speed lap and 0.5 mi recovery lap.
THA-THANG:
1 mile JUCO Repeats:
Run 1 mile lap at your 5k or 10K race pace. Then slow mosey 0.5 mi lap for the recovery.
Repeat 3 times.
Cool Down was a 2 mile mosey around JUCO.
MARY:
Stretching.
BOM/COT:
Joined in with 5K and the bootcamp pax.
COUNT-OFF & NAME-O-RAMA
Frenchie, Erector, Spotter, Judge Judy, Pool Boy, Edit, Downhill, Mustard, QIC-Archie
Moleskin
Running a large loop around JUCO seemed to work well. It was better than going crazy by running many small loops around the track. This is week 7 of 18 of the Hanson Running Plan. We were back to starting at 5:00am this morning. The holidays are over and its time to get back to the grind. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751
Hanson Plan Wk 6
THE SCENE: 35F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
1200m Track Repeats:
Run 3 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 4 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY:
Stretching.
BOM/COT:
Leave no man behind and leave no man where you found him.
Lets review the three Fs
Fitness- encourage each other and keep each other accountable
‘for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come. ‘ 1 Timothy 4:8
https://my.bible.com/bible/59/1TI.4.8
Fellowship- Look for opportunities to connect with guys outside of workouts. Go to the New Years party at Tank’s house if you can.
Faith- Remind each other of God’s love, and then reflect God’s character to the people around you as you live your life. Be a high impact man (HIM).
COUNT-OFF & NAME-O-RAMA
Frenchie, QIC-Archie
Moleskin
This is week 6 of 18 of the Hanson Running Plan. We started at 7:00am as a special New Years treat 🙂 . We will get back to 5am next week. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751
An Easy Five or So
THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came right after Cosmo high jacked the Q and started having us do lunges as we waited for the six 🙂 .
COUNT-OFF & NAME-O-RAMA
Sparkler, Gibbler, Mustard, Cosmo, QIC-Archie
BOM/COT
‘Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, ‘
Hebrews 12:1 https://my.bible.com/bible/59/HEB.12.1
Same Five, Different Route
THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park and headed east on Fleenor Rd and then stayed on Union Rd until we got to the Fox Run neighborhood. We then headed up Brochardt Blvd until we reached 2.5mi. We then turned around and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Rosetta, Cosmo, QIC-Archie