[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 […]
[pursuit] 5 for a 5 forked Lightning
AO: Pursuit Q: Bratwurst PAX: Nordberg, Endo, Ghosted (Christopher Brantigan), Flip Phone, Bratwurst FNGs: None COUNT: 5 WARMUP: run up the Millbridge spine (the path) from the Start Point, through the playground, up past the 2nd tunnel to the end of the “south” side in a cul-de-sac. Chalk marking right (and wrong) turns. Some dynamic […]
[pursuit] Fast on the shaft, easy on the balls
AO: Pursuit Q: Tuck PAX: Nordberg, Paper Jam, Bratwurst, Ghosted (Christopher Brantigan), Flip Phone, Atlas FNGs: None COUNT: 7 Frank ‘n Beans course! Go fast on shaft, easy on balls x 4
[pursuit] Let’s run
AO: Pursuit Q: Chicken Little PAX: Chicken Little, Paper Jam, Posse, Indo, Tuck, Bratwurst, Flip Phone FNGs: None COUNT: 7 WARMUP: Run up hill THE THANG: Run with interval work and achieve 6 plus miles MARY: none ANNOUNCEMENTS: POSSE WAS FIRST person at the site when I arrived— HE WAS EARLY!!!! CPR training coming up […]
[pursuit] Snow plow or Salt Truck
AO: Pursuit Q: Bratwurst PAX: Ghosted (Christopher Brantigan), Paper Jam, Jingles, Bratwurst FNGs: None COUNT: 4 4 PAX at Pursuit got paid by the County to salt the roads prior to incoming :snow_cloud::snowflake:. Still awaiting GPS verification from @Jingles, but it does look like we missed a spot in SC (they weren’t paying us, so […]