- When:03/31/15
- QIC: Turkey Leg
- The PAX: Mr. Brady, Bout Time, Funky Cold, Header, Sanka, Purple Haze, Hopper, SPackler, Baracus, Chelms, Buttermaker, Geraldo, Van Pelt, Simba, Good Hands, High Tide, Hammer, Flutie Flakes, Fireman Ed, Turkey Leg
Setting the Benchmarks
On clear crisp morning, 20 men arrived ready to set their benchmark pace for the seasonal Fast Twitch Mile Time Trial.
The Thang
Warmup laps in parking lot, down to the track for fellowship warmup pace for 1/2 mile. Mosey to center of field for brief COP:
- SSH x25
- Squats x20
- Forward, backward, side lunges x10/ea
- IW x20
Mosey to track. 1 mile. timed
One recovery lap; mosey to parking lot for mary; flutters x20; protractor
Mosey out to Raintree for some longer distance. Run to top of Rising Meadow. Run laps from top of Rising Meadow to bottom of Windbluff and back. ~2.5 laps.
Indian run back to school. Gassers x4
Total mileage: 6.0
COT
Moleskine
- Great crowd today for the mile time trial. Apparently some thought we were only doing a mile, but got plenty of extra credit
- Strong showing by all the pax; putting up good benchmarks to start off the season (maybe it was the fresh surfacing and lines on the track?). For the record we had:Mr. Brady 5:46
Bout Time 5:48
Funky Cold 5:58
Turkey Leg 6:02
Header 6:04
Sanka 6:10
Purple Haze 6:15
Hopper 6:16
Spackler 6:17
Baracus 6:29
Chelms 6:30
Buttermaker 6:34
Geraldo 6:44
Van Pelt 7:13
Simba 7:15
Good Hands 7:15
High Tide 7:17 (fng FT)
Hammer 7:24
Flutie Flakes 7:27
Fireman Ed ~8 - Average pace: ~6:38
- Turned out to be fairly tame with everyone running the standard mile – nobody taking up the #byob for the alternative mile (see preblast)
- Enjoyed seeing the big crowds these days – keep it up and we’ll see how far down we can drive that average pace by July #BRRtraining
- Thanks to Header for the send-off
Announcements
- Tutoring opportunity up near uptown. Reach out to Hannibal for details
- Another tutoring opportunity: see Header
- Mud Run – if you haven’t paid, please check e-mail and settle up
Turkey Leg author
Wow. While I was expecting more than a 1-mile ‘fun run’, my expectations were exceeded.
Here is something I found to be pretty cool: the Jack Daniels’ VDOT Running Calculator is pretty darn cool, even if no ‘real’ Jack Daniels is involved. I put in my last (and only) race results into the calculator, from the Joe Davis 5k, and it calculated a 7:18 Repetition pace. I really don’t know what that means, but my timed mile today was 7:17. Those numbers are pretty close, so that’s pretty cool in my book. (it did give me a 7:56 1-mi race pace, so that’s puzzling…)
Anyway, thanks for everyone’s support of (and shocked faces at) my first post to FT (or any running workout, for that matter). #checkedthatbox
See you Thursday at Meathead…
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