Summer is here. And with it, the muggies. So 8 PAX ran and walked and sweated.
COT: Saban saving the day. Seriously. Great work Saban, and thank you for being willing to step up for a stranger when she needed that help. Great example for all of us to strive for.
13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.
2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).
The Thing: Yasso 800s.
Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.
YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)
FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.
Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.
13 PAX at the stomp, expecting a traditional out-and-back in the late summer humidity. But if they had checked the schedule, they would have seen “800s” in the description. Kuch spoke for the PAX when he whined “can’t we just run on Marconi?” No, said YHC. And as the watch struck 5:30 – it was time for a disclaimer and then to the track.
2 lap mosey for a warmup (as Amnesty correctly observed, “That’s an 800!”).
The Thing: Yasso 800s.
Run an 800 at your 5k pace (or faster). Then mosey a 400 recovery lap. The 400 should be approximately the same duration as your 800. Rinse and Repeat.
YHC thought he was going to target 8:30 runs. But he got sucked in by Jesus Juice’s taunting and ended up pushing 8:00 pace for 4.5 800s. But that didn’t hold a candle to the speedsters – Smooth, Guapo and Saban (surprise surprise)
FNG (named Shredder) swore that he enjoyed it… And promised that he’s coming back.
Thanks everyone for willingness to do something new. And thanks to Screwtop and Breadsticks who altered their rigid training plans to join us on the track.
Chose a different route – head to Wisner Mountain (1 mile away) and then just back and forth and back and forth until it was time to head back home.
Not too late to consider a WWR team!
It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.
The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.
"There are two primary choices in life: to accept conditions as they exist, or accept the responsibiity for changing them." – Dr. Denis Waitley
YHC has been choosing the former when it comes to the gloom. Mainly due to not prioritizing sleep early enough at night and living within a 24hr day cycle…anyone know where I can get a longer day? It's difficult for everyone to manage life within the time we are given. Since we cannot change the time variable, all that's left are the choices we make within the day. These choices are rooted within intentionality, and the choices you make create your reality for you and those around you. Therefore, whatever you do, be intentional with your time each day.
To work on intentionality, I think it's important to have a tool in your workshop like F3. Something that is always there for you to choose. A F3 workout provides a platform for us men to make this choice every day…and I'm grateful for that.
The Beatdown:
Two parts today:
COT:
Ended with name-o-rama; announcements, prayer….due to 6yrs of buffering, YHC forgot the count-off (Tclaps to Amnesty for keeping me honest).
Mumblechatter:
Run Cajun Run: https://www.runcajunrun.com/
Here's to being more intentional and choosing the later!
-Shorty
Conditions: 30 degrees, Feels Like 17, humidity 93%, wind from N at 20m/h
I ran slow. The wind was at my back going out. The bayou was smoking. The wind was brutal going back.
YHC picks up Q #2 in the Birthday Week bonanza. Thanks, Heisenberg, for going 2 for 2!
Humidity was MUCH higher than Monday. And only gonna get worse this week. Hydrate well, everyone!
10 PAX joined for a run. 20 out, 20 back along the traditional route. A birthday variation of the traditional 6-10, today we ran the 5-6 Stomp: Every 5 minutes, 6 burpees. This took a remarkable amount of explaining, causing YHC to turn into Angry-Q. ITS NOT HARD. EVERY 5 MINUTES, DO 6 BURPEES.
Several runners (looking at you, Screwtop Runway and Breadsticks) revolted and just ran. And ran fast. And far.
The rest of us ran and burpeed. Pop-Tart, thanks for the enjoyable convo!
Finished up with COT and Prayers. Be well, Mr. Rogers!
To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.
Chilly and moist at the 610 Stomp with 7 PAX.
Did a simple run – 20 minutes out, 20 minutes back along the Marconi route. Back to starting point for flutter kicks (in cadence x 20), crunchy frogs (in cadence x 20), and LBTs (in cadence x 20). Did some leg and hip stretches to finish out, then COT.
