Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.
5:15 hit, no FNGs. Brief warmup right at COT start of the following:
- SSH x 20
- WM x 20
- IW x 20
- HW x 20
- Stretch the hammys
Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.
Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :
- 1/2
- 2/2
- 3/2
- 2/2
- 1/2
- Rinse and repeat
Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.
Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi) for announcements, Prayers, and Praises.
If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.
God Bless and Thanks for the opportunity to lead,
– NASA