Basic Instructions

Basic Instructions

#Cantorre had no effect on the PAX of Mountain Goat on Friday morning.  Great turnout with the 9 PAX that met and started up at 0515 at South Charlotte Middle School.

The THANG:

• The Debate is still out on Static vs. Dynamic Stretching before running, but let’s stick with Dynamic Stretching in the Parking lot before deploying the PAX for the workout.
  • 1) Standing high knees – 10-15 per leg, thighs at least parallel to ground
  • 2) Standing butt kicks – 10-15 per leg, kick heel back until butt
  • 3) Vertical leg swings – 10-15 per leg, hold on to object for support, knee partially bent
  • 4) Horizontal leg swings – 10-15 per leg, bend forward at waist, hold on to object, swing leg back and forth across body
  • 5) Ankle rotations –  10-15 per leg, foot behind other, toe on ground, make circles with heel
• Let’s mosey to Davey Park via Hwy 51.  Head towards the turf field and start setting up cones before the morning field marshall with 4 yoga mats kicks us off.  Redeploy to the Parking Lot.
• Take an extra lap around the parking lot while the Q sets out some cones.
• Running Form Drills – each of these breaks down a part of the running stride that is 3 phases:
  • 1) High knees 3 sets of 40 meters each
  • 2) Butt kicks 3x40m
  • 3) Paw skips (B skips) 3x40m – foot striking on ground, snapping motion
• Exercises for Running Power:
  • 4) Cone hops 3x25m – feet together hops over each cone that are about 1m apart
  • 5) Diagonal cone hops 3x25m – side to side with each cone offset
  • 6) Walking lunges for 3x25m – generate 90 angles
  • 7) Bench step ups – 2×20 times each leg, lead leg steps up and down first, first time through stand close to bench.  Second time through step back 1 stride from bench and reach to bench each time.
  • 8) Strides for 50m 6 times – head over to drive towards activity center and treat each light pole as start / stop point.  Accelerate to sprint, recovery jog to next
• Mosey back to SCMS parking lot. Regroup as necessary.
• Circle up for Sideways Lunge IC x 20, On your Six for Single Leg Bridge OYO x 10 each leg
• COT
• Thanks to Strange Brew for the takeout!

The Moleskin:

• No matter the weather, YHC knew at least Strange Brew and Slimfast would be at the workout.  But, as always, many more PAX swallowed the #DRP and posted.  Weather actually turned out to be perfect with no rain.
• Davey turf field would have been perfect for this workout normally, but actually a little sloshy this morning with all of the rain.  Also, a little problem with a certain Field Nazi and 4 yoga mats taking up 20 sq ft of space but demanding 10k sq ft of “reserved” space.  Suggest the Site Qs offer an olive branch or turn over all profits of the workout.  Whichever hurst less.
• This particular workout routine is recommended by some running coaches to be performed two times per week on easy days.  While the PAX may do many of these exercises during some normal bootcamp workouts, these will hit you hard if you don’t do them often.  A day and a half later while writing this backblast, YHC is still pretty sore.  Need to do this stuff more often.
• Slimfast and Strange Brew have a great thing going at this running workout.  As things move toward a 1 mile time trial soon and with the goal of the Joe Davis Run 5K or 10K in January, getting back to the basics of running and running with others is the only way to make running more enjoyable.

Announcements:

• Joe Davis Run http://joedavisrun.racesonline.com/register on January 9, 2016.
• Join the Strava groups F3 Area 51 and F3 Run to share workouts and comments.  Click links for more info.