Category: Run

THE SCENE: No rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile jog to HVA
THA-THANG:

We have been doing a fair bit of 5k-ish pacing lately, so YHC wanted to change it up.  Today’s workout was at a 1 mile race pace, trying to stay consistent through the longer distance.

• 200 m with 200 m recovery
• 200 m with 200 m recovery
• 400 m with 400 m recovery
• Repeat 4 times

Marathon training this week was 2, 3 mile repeats.
MARY:
Cooldown run back to JUCO
COUNT-OFF & NAME-O-RAMA
Captain Obvious, Edit, Frenchie, Gump, Mailbox, Pool Boy, Spotter, Erector (tagged in JUCO BB)
CIRCLE OF TRUST/BOM:
See JUCO BB

THE SCENE: mid 40s and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1+ mile warm-up around campus
THA-THANG:
The marathon trainers have had to start even earlier now to follow the plan. The regular Rush guys had their own thang.

Marathon Training was a 1.5 mile run at marathon pace minus 10 sec. with a 800m recovery. Repeat 4 times and cool down.

Regular Rush did some hill work today. We used Valley Vista today because it is a little more of a steady climb. 30 sec., 60 sec., and 90 sec. repeats with same time recovery. However, we decided to make the recovery after the 90 sec. interval all the way back down the hill so that we never ran out of hill.

MARY:
A little stretching while waiting for the JUCO PAX to join us for COT.
COUNT-OFF & NAME-O-RAMA
Captain Obvious, Edit, Judge Judy, Mailbox, Erector, Archie, Frenchie, Downhill, and Pool Boy
CIRCLE OF TRUST/BOM:
See JUCO backblast
MOLESKIN:
Nice work by all runners today! YHC is glad to see attendance staying strong. This is a workout that F3 Knoxville needed!
ANNOUNCEMENTS:
Hardship Hill sign up

THE SCENE: 21F Frigid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey out to Hardin Valley Academy track
THA-THANG:
1km Track Repeats:
Run 2.5 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 5 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY/BOM/COT:
Did some stretching and then joined in with Stye and the boot camp pax.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Judge Judy, Pool Boy, Downhill, Frenchie, Captain Obvious, Edit, Gibbler, QIC-Archie
Moleskin
I can not confirm or deny if we jumped the fence to get to the track since the gate was locked. This is week 9 of 18 of the Hanson Running Plan. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751