THE SCENE: 28F Cold and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
800m Track Repeats:
Run 2 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 6 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY:
Stretching until Bootcamp Pax joined us at the flag.
BOM/COT:
Joined in with the Bootcamp guys led by Mandoline.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Pool Boy, Frenchie, Uncle Rico, Captain Obvious, Drift Trike, Judge Judy, QIC-Archie
Moleskin
This is week 4 of 18 of the Hanson Running Plan. We started again at 5:00am and will need to continue to do so for the remainder of the training program. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751
Author: Archie
Typical Easy Five
THE SCENE: 50F Clear
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.
COUNT-OFF & NAME-O-RAMA
Mustard, Cosmo, QIC-Archie
Hanson Plan Wk 3
THE SCENE: 30F Wet and Icy (Wintry Mix) on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
600m Track Repeats:
Run 1.5 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 8 times.
Cool Down was a 1.5 mile mosey back to JUCO.
BOM/COT:
Joined in with the Boot Camp guys led by Mermaid.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Frenchie, Hydro, QIC-Archie
Moleskin
This is week 3 of 18 of the Hanson Running Plan. We started at 5:00am and will need to continue to do so for the remainder of the training program.
Easy Five
THE SCENE: 35F Clear
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.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Frosty, FNG- Poyo, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan leading up to the Knoxville Marathon. We will be using workouts from that plan in weeks to come and will need to start early to fit it all in. Stay tuned to GroupMe for that updated start time.
Hanson Plan Wk 1 (Speedwork Borrowed from Wk 2)
THE SCENE: 50F Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
400m Track Repeats:
Run one lap at your 5k or 10K race pace. Then slow mosey one lap for the recovery.
Then Repeat. The workout called for 12 repetitions, but due to time, we got in 8 or 9.
Cool Down was a 1.5 mile mosey back to JUCO.
BOM/COT:
Joined in with the Boot Camp guys led by Mandolin.
COUNT-OFF & NAME-O-RAMA
Erector, Cosmo, Spotter, Kick-flip, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan. The plan doesn’t actually call for speedwork this week, but that is not how we roll at JUCO Rush. We borrowed the speed workout from week 2, but cut it short for time. We will need to plan to start earlier than 5:15am in weeks to come to fit it all in.