Four Pax embraced the final gloom of 2020 for a jaunt through the French Quarter. @Bad Moon joined us for the first time at this AO, and we launched into a 5.5 mile trek at sub 8 minute pace.
The cool fog rolled off the river, and the usual suspects greeted us along the way. This run always goes by so quickly…so much to see.
Thank you for the opportunity to lead.
I hope 2021 helps me set my roots further with F3 and provides ample inspiration to continue striving to be the best version of myself. Wishing us all a great 2021.
Tag: #tsunami
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I see a Bad Moon a rising! – from Bieber
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Tsunami Drills and Hills
YHC threw a changeup to the regular Tsunami, for the 9 PAX that gathered in the gloom. Following on Roots’ 1 miler Skinny on Monday, we did some speedwork today.
- Mosey to Freret. Stretches under the cannon. Then sprint up mcallister to Drill Rd. Mosey to Willow. Then sprint to Reilly field.
- ½ mile speed drill – starting from uptown-riverside corner, run 2 laps around field and garage up to uptown-lakeside corner for time.
- Storm the stairs. Starting from the downtown-riverside corner, PAX Split to both towers and meet at the top of the ramp.
- Hill intro – mosey down the ramp. From the bottom of a gentle incline, run up halfway, then mosey back to the starting point. Run up again 3/4, then mosey down. Run to the top and mosey down. Focus on shortening your stride and keep your feet low to the ground on the ascents.
- Downhill Form 2 ramps – Keep your arms wide and low for balance, shorten your stride and focus on quick steps.
- Uphill cadence and summit attack – 1st ramp cadence, 2nd attack. Repeat twice
- Downhill flatout two ramps.
- Sprints on the field – 60 yards, 3 sets.
- Mosey to the flag
