Double Doglegs

Double Doglegs

21 faithful runners took to the hilly streets, with a continuation of last week’s non-stop enduro-run through the hills of Rain Tree.

The Thang:

Warm-up run out to Rain Tree, right, to bottom of hill at speed bump.

Split into two groups:

Group 1, continue up Rain Tree, dog leg right onto Four Mile Creek, down to bottom of hill at speed bump, do SMCs at bottom, return back to speed bump on Rain Tree

Group 2, back up Rain Tree, dog leg right onto Windbluff, down to bottom of hill at speed bump, do jump squats at bottom, return back to speed bump on Rain Tree.

Back at speed bump, 20 flutter kicks.  Continue in other direction for 2nd half of lap.

That was one lap.  At bottom of hills, do an increasing # of each exercises on each lap.  Lap 1, 5; Lap 2, 10; Lap 3, 15.

Meet at bottom of Rain Tree at 6:05.  Indian run back to school.

I think the longest group completed 2.5 laps.

Mileage: Total of about 5.8 – 7.0 miles between the front runners and the six.

Moleskine:

• Exactly a month away from BRR – great time to stretch the legs and continue grinding out the mileage today, with even the six getting nearly 6 miles in today, and the front runners getting in about 7 – this is about as long as it gets at Fast Twitch
• The layout worked well here, with run out to the center being a mile, and the distance of each lap being almost exactly a mile – easy to keep track even without a watch.
• Even with all the hills, the pace continues to accelerate each week.  I think several folks set new personal distance records for Fast Twitch today.  I couldn’t keep up with Mr. Brady and Bout Time who led the front in our group.  I think I saw Funky Cold, Swayze, and Header out in front of the other group – hard to tell in the dark sometimes.
• Was clearly some demarcation between the front group, middle group, and rear groups – but each group seemed to keep a steady pace, with PAX encouraging each other – that is what it is all about on these enduro-runs.  Nice job laying out the miles today.
• T-claps for the take-out from Mr. Brady.

Announcements:

Blue Ridge Relay September 11-12:  If you are not already on a team, and want to join, let Turkey Leg know asap.  Also in need of drivers. Turkey Leg: scott_mastbrook@yahoo.com