The Kids Are Running Around Again

The Kids Are Running Around Again

The kids showed up at 0515 (well most of them anyway), wanting to grow up to be healthy mountain goats we set off for the thang:

1 mile warm up (to the gravel road and back) to the parking lot

Dynamic stretching (toes/heal walks, A skip, high knees, butt kickers) with increasing speed jog outs after each one.

To the track for an overly lengthy Q explanation of:

400M at your I pace (should 1 mile time plus 20-30 sec or so) followed by a 100M recovery (at whatever pace is needed) x as many as you can do in 25 min

YHC got the sense this was pushing people when 20 min in many pax asked how many more times we were going to go around, also means the pax were pushing hard.

A half mile cooldown run followed by elbow planks with a few (10 total) merkins mixed in to do active recovery from the plank

Up to the newly named (but NOT newly christened) “Semi-Gloss Palace” for a 2.5 min wall sit with a 10 sec recovery for a final 45 sec wall sit (yeah, that felt good after running, not).

NMM:

Turkey Leg was burning it up out there as usual, although YHC does have a simple physics question for those more engineering oriented pax, how can someone who doesn’t even weigh 130 lbs have such a loud foot strike?  Anyway, always great to have TL out as he is always pushing guys!

A couple of pax commented on how did TR get so fast, good question we can let him answer below.

Freedom was hard at work out there with the after comment of this seems to be working, yes it does, like the rest of F3, it’s what you put into it and you’ve been killing it out there.

Nice to have Icicle and Horsehead out at site FNG’s, this workout starts at 0515.

Buttermaker was keeping pretty close to the front (far enough in front of YHC that I couldn’t keep track anyway).

Booyah was consistent and claimed to be having fun until the calf acted up, stretch and roll, stretch and roll my friend.

Stump Hugger was pushing the F3 Gear in a good way but not as hard as he was pushing it on the track, way to get at it.

The Mouth rolled up and caught the pax after the turn at the gravel lot but that was about all that was heard out of him today (unusually quiet).

Huggy Bear on two days running in a row and still going strong.

Announcements:
Pax leaving from Stonehenge at 0700 on Sat to help with clean up in Columbia.

Joe Davis Run Jan 9, watch for the pre-blast.

Follow Slim Fast (and Prohibition) on their marathon on Sunday at:

chicagomarathon.com and apparently there is also an app for that, Slim Fast’s bib number is 631, if someone finds out the bib number for Prohibition please post in the comments