F3 Knoxville

Category: Run

Deek’s Quarters at JUCO Rush

THE SCENE: Perfect weather for some fast running on the track: almost cold, no wind, and Edit makes his first appearance (of many) at the Rush!
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Slow mosey from JUCO down to the Academy (fancy name for high school) track, which is a gentle downhill almost the whole way. Then four 100-yard strides on the turf to wake up the legs, open up the hips, and get some turnover going (full recovery between). Strides = steady acceleration for 10-12 paces, controlled speed for 10-12 paces (just below a sprint), smooth deceleration for 10-12 paces (counting just one leg).
THA-THANG:
Deek’s Quarters, shamelessly borrowed from here. This is 3 miles of total running with 2 miles of quality work, but the secret is in the recovery. Nothing fancy here, just good, hard work.

  • 8 x 400 meters (8 x 1 lap), just under 5K pace (fast, but not a sprint)
  • 200 meters “float” recovery after each repeat, 1 minute per mile slower than 5K pace (this is not a jog, this is still running)
  • Example: if your 5K pace is 6:00/mile, then each 400 should each be completed in 1:28-1:30 (5:52-6:00/mi), and the 200 “recovery” should be at 7:00/mile (or faster).

This is tougher than your typical 400s workout, the heart rate never drops much between 400s, and the pain builds throughout. Those first few steps of each 200 are a fight every time to keep running and NOT jog (or walk). Great work from all 7 this morning.

Slow Mosey back to JUCO for a nice round of penalty burpees, one for each of us that forgot a canned good (23 total!). Then count-off, name-o-rama, and COT/BOM lead by Anchorman.

The run back to JUCO is always deceptively long. 1.5 miles up a gentle grade on the way back is way longer than 1.5 down a gentle grade at the beginning, but having the workout in the rearview mirror always feels good.

MOLESKIN:
These kind of workouts are much easier to show up for when I know I’ll be suffering (and getting better) with friends. Makes me grateful for this group of guys. If you haven’t been to JUCO Rush, you should check it out.
ANNOUNCEMENTS:
Brolympics this Saturday, aka the annual shaming of the runners.

LoveForJUCOmanjaro

THE SCENE: 57F Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. My Garmin says it was 0.14 miles.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 8 times.
Cool Down was a mosey through the JUCO campus.
Finally we got in some stretching: Touch Your Toes, Downward Dog, Upward Dog
MARY/BOM/COT:
Joined in with the Boot Camp guys led by Booster.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Gump, Spotter, QIC-Archie

Rush – track day

THE SCENE: cool and clear at 0515
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up run to HVA.  High knees, Butt-kickers, and Toy Soldier walk in the entrance.  Ready to run!
THA-THANG:
5 minute repeats at a pace slightly faster than 5k race pace with 2 minute recovery back to the 6.

Repeat 3 times for a total of 4 rounds.

3, 30 second fartleks on the way back to JUCO to shake out the legs.

MARY:
Stretch until JUCO PAX show up.
COUNT-OFF & NAME-O-RAMA
7 HIMs got faster today:  Frenchie, Mustard, Pfeiffer, Spotter, Uncle Rico, Woodshack, YHC
CIRCLE OF TRUST/BOM:
See JUCO backblast.
MOLESKIN:
Great to see some new faces for the 2nd week of Rush!
ANNOUNCEMENTS:
Brolympics November 9th.

The hills!

THE SCENE: Beautiful, comfortable weather at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around campus for a warmup and head towards JUCOnte.
THA-THANG:
Hill repeats.  Run hard up and recovery down.  Repeat 5 times at JUCOnte.

Mosey over to JUCOmanjaro for more fun.  Up to middle cul-de-sac once, recover down, run to the top (gotta get that Strava segment!), and recover down.  Repeat two more to the middle and mosey back to campus.  We found the JUCO PAX nearby and moseyed back to the shovel flag for some Mary.

MARY:
See JUCO backblast
COUNT-OFF & NAME-O-RAMA
6 runners
CIRCLE OF TRUST/BOM:
See JUCO backblast
MOLESKIN:
We all got around 5 miles and 1000 feet of elevation gain today.  Nice work!
ANNOUNCEMENTS:
Brolympics Nov. 9th

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.