AO: Apex

When: 01/10/2022

PAX:

Number of Pax: 10

Pax Names: Brad Pitt, Canoe, Clickbait, Exile, Maaco, Picanha, Snot Rocket, The Situation, Tinfoil, Tru-Doh,

Number of FNGS: 0

FNG Names:

QIC: Exile


WARM-O-RAMA

SSH, Exile Merkins
Dynamic stretching strides: high knees both walking and jogging, hip swing, skip jumps, and butt kicks.
Prep your Garmin for a new run activity

THE THANG

20 min HR test 

Run as many laps of a 400m circle as possible in 20 minutes.
Pace yourself as to increase your intensity continually (don’t start out the gate at a sprint just to burnout!) Ideally the last 5 minutes should be your fastest, and the final 100m should be an be all out sprint. 

Stop your Garmin and save the run. 

Walk one 400m lap to cool down. 

Mosey back to the flag for 6 minutes of mary

 

COT

Prayers for those recovering from or fighting covid or other ailments.

YHC shared that learning about training in zone 2 and leveraging this also as a pacing strategy on endurance races has taught me to apply similar to life. If we don’t pace ourselves we burnout, and we get too worked up to think and act wisely. We’ll run out of energy and have none left to give to our M’s and Shorties.

We should not stop at just using the Heart Rate zone learning of zone 2 for cardio in athletics and training – but also for our heart in how we live and give ourselves in service for our loved ones.

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F3 Cherokee