[pursuit] What’s better than 800s? 850s!
AO: Pursuit Q: Flip Phone PAX: Bottlecap, Ghosted (Christopher Brantigan), Fireball, Paper Jam, Atlas, D.A.R.E., SnB, Blue Screen, Fireball FNGs: 1 Fireball COUNT: 9 1 Mile warm up down Millbridge parkway. Dynamic stretching THE THANG: Indian Run 800s (actually 850s) down Landau rd Rest 90 seconds, repeato back Run over to Hudson Mill Indian Run […]
[pursuit] Dozens of funs
AO: Pursuit Q: Bratwurst PAX: Tuck, Damascus, Salad, Nessie, Paper Jam, Flip Phone, Rockslide, Munchkin, Ghosted (Christopher Brantigan), Blue Screen, Halfback FNGs: None COUNT: 12 WARMUP: 2mile “which way do we go” follow the Q route through Nesbit Park along Kensington Rd to Ridgehaven. Regroup at Arrington for the “world’s greatest stretch” sequence, some dynamic […]
[pursuit] 4000m of Fun
AO: Pursuit Q: Tuck PAX: Flip Phone, Damascus, Bratwurst, Ghosted (Christopher Brantigan), Fuse Box, JRR_Tolkien, Wahoo FNGs: None COUNT: 8 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 4 x 1k with 90 seconds rest. 1st, 3rd and 4th @ 10k pace; 3rd @ 5k pace – EZ cool-down until […]
[pursuit] Pyramid of intervals
AO: Pursuit Q: Bratwurst PAX: Ghosted (Christopher Brantigan), Flip Phone, Dunkin, Damascus, Paper Jam, Bottlecap FNGs: None COUNT: 7 WARMUP: follow the leader mosey to avoid the Millbridge Parkway hill. Couldn’t avoid them all, but we eventually found the flat. THE THANG: 1min+2+3+4+3+2+1 5k pace intervals (equal recovery following each). All but the two 1min […]
[pursuit] Another Tempo at Pursuit
AO: Pursuit Q: Tuck PAX: Damascus, Blue Screen, Dunkin, Paper Jam, Ghosted (Christopher Brantigan) FNGs: None COUNT: 6 WARMUP: – 1 mi EZ – Dynamic stretching THE THANG: – 3 mi tempo run (pace you can hold for an hour; should be hard but controlled) on flat-ish 1 mi loop. About as flat as it […]
[pursuit] 1k, 1000m, .62 mi Repeats
AO: Pursuit Q: Tuck PAX: Damascus, Ghosted (Christopher Brantigan), Flip Phone, Blue Screen, Dunkin FNGs: None COUNT: 6 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 1000m @ 10k pace, 1000m @ 5k pace, 1000m @ 10k pace with 90 sec recovery after each – EZ run cool-down until time […]
[pursuit] Extra Credit at Pursuit
AO: Pursuit Q: Tuck PAX: Flip Phone, Bratwurst, Atlas, Fuse Box, Paper Jam, Nordberg, Cliffhanger, Nessie, Rockslide, Ghosted (Christopher Brantigan), Dunkin FNGs: None COUNT: 12 WARMUP: – 1 mi EZ – Dynamic stretching – 2 strides THE THANG: Time-based intervals @ 5k effort with equal active recovery. Course was the hilly Millbridge “boot loop”. – […]
[pursuit] In Pursuit of Tempo Pace
AO: Pursuit Q: Tuck PAX: Flip Phone, Dunkin, Paper Jam, Damascus, Snowball FNGs: None COUNT: 6 WARMUP: 1 mi EZ THANG 2.5 mi Tempo run around a 1 mile flatish loop. Tempo pace is 5k pace + 25-30 sec. Should be a pace you can hold for an hour and should feel hard but controlled. […]
[pursuit] Who Came Up with This?
AO: Pursuit Q: Paper Jam PAX: Tuck, Robocall, Ghosted (Christopher Brantigan) FNGs: None COUNT: 4 On a misty morning 4 PAX ran intervals. There were hills, and more hills then we finished up on the paved trails.
[pursuit] Wait Up Guys!!
AO: Pursuit Q: Chicken Little PAX: Chicken Little, Bratwurst, Dunkin, Ghosted (Christopher Brantigan), Nordberg FNGs: None COUNT: 5 WARMUP: Run up and circle up on top of parkway island THE THANG: Run through Millbridge to Walnut Creek just to check on Carb-load, Twinkle Toes, High Hat, Rockwell and Sugar Daddy’s crib on beautiful morning and […]