2018 Joe Davis Run Prep

2018 Joe Davis Run Prep

10 Men opted to join YHC for Joe Davis Run for Recovery simulation workout. We needed 3 things-cold weather, hills and speed. We got ’em all.

After a disclaimer that ALMOST got missed, here is what we did.

The THANG-

Warm Up – Fellowship pace of almost 1 mile via Ballantyne Commons Parkway to the Bull Ring. We need to be good and warmed up for this one.

At the Bull Ring, 4 sets of dynamic warm up exercises with strides.

Toy Soldiers, High Knees, Butt Kickers, Walk on your toes

Main Event-

3 x 1 Mile at 5K Pace/Effort with 800m recoveies. 3 full cycles will get us 4.5 miles.

The Mile segment is an out and back from the Bull Ring up Ballantyne Corporate Place to 3 orange cones at approximately the Dana Radar golf school lot. This mile is “rolling.”

The 800M recovery is a counter-clockwise trip around the Bull Ring.

Focus 1 is to concentrate on turning the legs over on the downhill back when they are fatigued. Even pacing over rolling terrain is always a challenge.

Focus 2 is to try to run each mile slightly faster, so don’t burn all your matches out of the gate.

Pick a guy to work with who pushes you or chase someone faster.

Cool Down-Fellowship pace back to COT the short way due to time.

10k done. BOOM.

MOLESKIN-

Thin Mint was out front all morning with Hairball not far behind and then a large “chase pack” on their heels. It is really cool to run in a format like this where you can see the guys up front and how they make hard work look so effortless. Inspiring.  I was the 6 today and was just thankful to feel that cold air in my lungs! Cobains for not having 100% to give after being sick the last several days, but I will ready come race day! Special thanks to Atlas and Moneyball for circling back for me on the recoveries.

On the run back, we all agreed that getting pacing just right is a challenge, especially on that second mile! Everyone seemed to close strong on Mile 3, though!

Special credit due to Bunker, Atlas and Fire Hazard for a pre-run. T-claps. Fire Hazard is having some hamstring issues and went the Bagpipe route to make sure he is race ready in 2 weeks!

As always, thanks for letting me lead. It is a privilege. I appreciate Bratwurst directly asking me. There is a lot of power in that. Having been sick the last few days, I was nervous yesterday about trying to run, but accountability is the magic of F3. If it were not for you guys, I would have missed another day. Instead, I feel the best I have in days. Thank you!

Also, I would like to express my gratitude for those joining us to fight Addiction on 1/6/18 at the Joe Davis Run for Recovery. There is still time to sign up at www.joedavisrun.com and code F3FIA gets you $5 off!

Here is a link to the Pre-Blast for more information-

2018 Joe Davis Run for Recovery

Be a better man today than you were yesterday.

RT out.

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