Stranahan / Wildwood (Run)

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Date(s) - 11/13/2018
5:30 am - 6:15 am

The Q:

Stranahan Elementary



3-5 Mile run with your F3 Brothers

1 reply
  1. Anonymous
    Anonymous says:

    Da Q: Hustle

    Da pax: Cousteau, Mater, Ollie, Sipe, and Hustle

    I decided that we needed to mix up the run a little and incorporate both red twitch muscle fibers (as seen in long distance runners) and white twitch muscle fibers (as seen in sprinters). Each lap around is about 1/4 mile (plus/minus). We ran a total of just over 4 miles around Stranahan, running 2 laps at a time in the following fashion and mixing it up as we went along:

    – ‘normal’ jog
    – walk, jog, sprint (each time the right foot touched the pavement after 20 ‘touches’, we’d change from a walk, then jog, then sprint)
    – 3/4 of a lap, then jogged backwards in front of the school
    – final 2 laps were an Indian run (I came up lame in the final lap, of course, and strained my right calf. Hope to heal up and be back at it)

    Announcements were made and then ended in the COT.

    Thanks to the above guys coming out and getting 4 miles of work done! As always, it is an honor and privilege to lead! Aye!


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