Fartlek-ing Express Coming Through– ChooChoo!!



Fartlek-ing Express Coming Through– ChooChoo!!

DICCS given- to include all the usual items-

Warm up

Mosey to Transporter shed for

Jimmy Dungan stretching

plank right arm high and right leg high 10 seconds – switch to left arm and left leg ( At this point Tool Time asked if we are in Yoga Class- the gazelles are already restless 2 mins into a workout ).

Calve stretch/ runners pose right side and left side.

Mosey to Circle Island for 20 SSH

Mosey to road between large parking lot and small parking lot where gate is for FARTLEK.

Fartlek, which means “speed play” in Swedish, is continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”[2

The Thang

5 min running at 10 k pace- 2 min at mosey pace

4 min running at 10 k pace- 2 min mosey pace

3 min running at 5 k pace- 1.30sec min mosey pace

2 min running at push yourselves hard pace- 1 min mosey pace

1 min running at fast pace- 1 min mosey pace

Gather the PAX for a change of scenery- move over to the circle islands and rinse repeat FARKLEK between the two islands near the tennis courts and Baseball field. After completed a fast pace mosey to Transporter shed/ walk for 1 minute and then a fast paced mosey to COT.. 5:15 ON THE DOT!!

Moleskin

Not sure how I got roped into leading Express so I was a little worried about keeping the gazelles entertained. So I reached back into my little chicken and brain and remember once upon a time Wolverine did this Fartlek thingy at pursuit and it keep the PAX together and was built for all paces. The Pax seemed happy today and I believe most PAX got 6- 6.25 miles except Gerber and Tool Time who got 7.5 miles– that’s just stupid!! It was awesome seeing Popeye out pushing himself at Express and he crushed it. I was glad to see Red Tape back out after he had a little illness called fartsackatitis ( shockingly it is not that rare of a illness). Dasher had Red Tape and I rolling when he said he was in the TAINT group —  TAINT running at a stupid pace with Gerber and Tool Time and TAINT wanting to be as slow as the Chicken- he is caught somewhere in the middle. My boy and fellow Wildebeest was out and crushing it as always with his wife beater and all, great job brother. Thanks for allowing me to Q today boys!!

 

Announcements

Another CSAUP planning session is happening– maybe around springtime– WTF? WHY?? LOL

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