The Rain didn’t wait until 6:15

Today’s PAX

Ruckers : Sleepy, Jobs, Donatello; Runners : Kardashian, Balk, Chum, Honeysuckle, Ponzi, Precious,  and Rite-Aid.

No DISCLAIMER, but its ALWAYS in the small print

PRAYER

The warm up

Side straddle hop IC 20

Through the tunnel IC 10

Willie may Hayes IC 10

The Thang

Main theme of today is using your own natural rhythms to define when and where you work hard.

Mosey around track x 1

2nd time around track 60% full speed

3rd time around track 80% full speed

About face and mosey to Regroup with the six

Mosey as Exit track toward liberty bell

Fartlek portion

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. 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.” From Wikipedia

Next we did these intermittent hard running segments juxtaposed with easy recovery, using physical landmarks such as 4 lightposts, or 3 street signs etc. this was continued until we got to top of hill on other side of Liberty Bell.

About face and mosey to Regroup with the six

Next our Indian File Run

INDIAN RUNNING defined here from the www …  “This interval technique is a modified version of fartlek training that works really well for groups of people (6 or more). Stay together as a group, but spread out single file as you hit the trail or street. When everyone feels warmed up, the person at the back of the line increases her/his speed in order to pass everyone en route to the front, and then returns to the pace of the rest of the group, while the next person at the back of the line dashes to the front. Try this on flat terrain initially, and work up to training on rolling hills.”

We did this from the entrance to freedom hall all the way to the top of the skateboard park hill.

Next we accelerated down the hill and at the bottom did a uturn with:

Sprint up 1/3 of hill

Mosey back down

Sprint up 2/3 of hill

Mosey back down

Sprint up the whole hill

Mosey back down

Then mosey back up to reach the six and keep going in this “reversed” direction around the Indian trail loop.

We then did Fartlek all the way back to the track with intermittent periods of

“About face and mosey to Regroup with the six”.  The rain came and joined us the last 10 to 15 minutes and it felt great.

Lo and behold it’s now 6:15 and time to be done. Beautiful  morning!

Namorama

COT

Prayer to start the day

Sorry the rain came a few minutes earlier than I stated, guess my connections aren’t working to well today!

That’s all she wrote folks!