AO formerly known as Tiger Blood

Have you ever seen Brad Pitt and Nemo in the same place?

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Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.

Couple late guys too. You know who you are.

FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M

Cruisin

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FNGs:

None today
Warm Up:

Mosey to the track for a warm up lap

Good morning x10 on my down/up

Daisy Pickers x10 IC

Grab some fence – leg swings 5x side to side and front to back

Tiger claws x10

100m of A skips and B skips
The Workout:

Cruise Intervals courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.

We were running short on time so YHC called it after a few pax finished interval 7.
Mary:

Recovery mosey to the parking lot.

Yoga – chattaronga, downward dog, runner’s lunge, pidgeon
Announcements:

Q School the 21st
T-Claps (Recognition):

New site leadership at Tiger Blood – t-claps to Lipstick for stepping up.

T-claps to Wiggly who didn’t know this was track work but joined us none the less and got some work in!

McNugget for getting after it while he works on getting off the IR. Good 2nd F this morning bro.

Prayer:

COVID. Our schools going back. Those being vaccinated.

Taper Week!

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FNGs:

None today
Warm Up:

None – we were off for an easy mosey
The Workout:

3 mile mosey down and back on Holly Springs Road.

20 minute Yoga session with our girl Sarah Beth (YouTube that is…..don’t worry, no core principles were violated).
Mary:

Yoga
Announcements:

Uwharrie this weekend – a few pax running and at least one volunteering
T-Claps (Recognition):

Dawgpound for doing some intentional low heart rate running. Makes you run easy which is an important skill to learn.
Prayer:

Those dealing with COVID.

Squirtle on the Track

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The second Pokemon Q of the week was dedicated to Squirtle, the water type starter. Squirtle is the 7th Pokemon in the Pokedex, so in honor of that we were going to be doing 700m repeat at short interval pacing. Those familiar with track work know that this is quite difficult (800m is the transition between short and long interval) so this was lined up to be a hard workout.

Had a good flurry of HCs the night before so it looked like we were going to get a good showing – the 10 pax that showed did not dissappoint that feeling, including some that are not regulars at the track. Great to see this AO gain a little bit of popularity.

YHC didn’t send out a watch workout to program – rather I was committed to keeping everyone realtively together and instruct on the fly.

FNGs:

Not today!
Warm Up:

Mosey to the track

Mosey lap around

SSH x10 IC

Daisy Picker x10 IC

Good Morning x12 IC

Grab some fence – side to side and front to back leg swings x6 IC each leg

Tiger claws x10

The Workout:

Pax split into two groups of 5 for an indian run of 400m (1 lap). Mosey to the 100m mark for the start of the 700m at short interval pace (the remaining 3/4 of that lap + one more). Pick up the six and indian run another 500m to recover. We repeated this for 4x 700m repeats – there were some good efforts in those repeats with multiple hacking instances after the finish, but sadly no merlot.

After a nice fellowship lap to cool down we lined up for some 100m strides. There was a bit of competition and it was opened up quite a bit. YHC called for 3 in honor of the three starters but Full House must’ve wanted to make sure Pikachu didn’t get left out and called for a 4th. I’m not one to dissappoint so we did a 4th.

Mary:

Mosey back to the flag for some yoga. Downward dog, forward fold, and a very fart filled happy baby.
Announcements:

Long ass run moved to March 27th based on new Wrightsville date. Refocuse of Wrightsville on Our Legs for Crab Legs – wear red on Fridays!
TED talks are online. Last one was kinda weak but the others are great – check them out! https://photos.app.goo.gl/DkR2igUggkb7V5tY9
T-Claps (Recognition):
Red (Red, not Redenbaucher) for really showing up today to support Emeril and Dawgpound. Pax of the year material there boys.
Prayer:
Our country. YHC took us out with a request that pax go out and act on the leadership skills they are gaining.

You Titled this Prefontaine Insanity?

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YHC brought out his favorite workout at Tiger Blood this morning. The screenshot of the workout indicated what the Q had titled it in his watch gave the Pax a good indication of what was coming.

FNGs: None
Warm Up: Mosey around the track. Leg swings s2s, tiger claws, Leg swings f2b, A skips, B skips
The Workout: Prefontaine 30/40
5k pace for 200 meters, then about 1:20 slower for 200 meters for 2 miles
400 recovery
Do it again for 1 mile

Cadence work over 100 meters
Progression strides at the end

Mary: Stretching
Announcements: GrowRuck coming up. Long Ass Run.
T-Claps (Recognition):
Prayer: Gigawatt, Full House’s co-worker, Fumunga, Our Country

Tough Ladders

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FNGs: None today
Warm Up:

Mosey to the track and a mosey lap

Grab some fence for side to side leg swings x10 IC

Tiger claws x10

Front to back leg swings x5 IC
The Workout:

Ladder work – 400m at Long Interval, 400m recovery, 800m at LI, 400m recovery, 1200m at LI, 400m recovery, 1600m at LI, 400m recovery, 1200m at LI (this is where it got tough!), 400m recovery, 800m at LI, 400m recovery, 400m at short interval

Recovery mosey back to the flag and we were out of time

Mary:

Not today 🙁
Announcements:

Christmas party tonight!
T-Claps (Recognition):

UTI for crushing the last 400m

Skidmark for an awesome CoT exercise about pax that we’re thankful for
Prayer:

187’s M, Fanny Pack’s M, the pax that we were all thankful for

Not quite a clipboard

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YHC decided to keep the Q at Tiger’s Blood despite the calf giving a good nagging this week. Figured I’d be able to run ~half the workout and then could encourage the pax as they finished up – ended up working out well.

FNGs: Not today!
Warm Up:

Mosey to the track

Mosey a lap

Side to side and front to back leg swings

Daisy Pickers

A skip 50m

B skip 50m
The Workout:

800m repeats at Long Interval pace, 400m recovery – 6x
Mary:

Mosey back to the flag

Yoga recovery
Announcements:

Upcoming CSAUP, beer ruck, holiday party – see Slack/Facebook for details
T-Claps (Recognition):
Mr. Terrific for getting back after it with speed work!
Prayer:
187 & M.

I assume everyone is running on the treadmill today

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We’ll keep an eye out on Strava throughout the day to ensure all of you are getting the miles and training this week because very few Pax posted at Tiger Blood, DIsney, and Kenny’s Grave. Kudos to all those that got out this morning. PRs don’t make themselves.

FNGs: None
Warm Up: Leg Swings, about 1 mile warmup run to the location
The Workout: Hill Repeats on the big hill on Crossway and Mt. Killman Springs.
1. 3 runs at half marathon effort up to the first stop sign partway up the hill. Recover back down.
2. 2 runs at half marathon effort the whole way the big hill
3. 1 run up the big hill and then down Mt. Killman Springs at half marathon effort
4. Two runs up Mt. Killman Springs
5. 2 runs down the the big hill at 10K effort, Recover up the hill
6. 3 runs at 10k effort from the stop sign down to the bottoms
7. Mosey back to the school.

Mary: Stretching OYO. Then it started to pour.
Announcements: You know ’em. They are all on slack.
T-Claps (Recognition): Fumunga for having a working alarm clock or being better than the fartsack
Prayer: Take time to be Thankful

Hard

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The workout at Tiger Blood never disappoints. There is always a first of something (congrats Full House) and for a brief moment the mumble chatter is excellent. Then the running starts and the mumble chatter dissipates. The workout this morning was brought to you by Prefontaine who thought it a great idea to run 3 miles in 200m increments of 30 and 40 seconds. For those of you that suck at Math that is 4:00m/mile pace and 5:20m/mile. Well we gave it the old college try to math 30/40 but Olympians we are not so we settled for our 5k pace for 200m followed by a pace 80 s/mile slower. For YHC that was 6:27/7:47.

FNGs: I wish
Warm Up: About a mile with some dynamic stretching. Plus a fence hop.
The Workout: 2 miles at paces described earlier, 400m recovery, 1 mile at paces above.
Mary: Static stretching with the varying levels of flexibility were on display. Work on that.
Announcements: HSHM 11/14@0700, Frosty details coming soon but appears to be a ruck. Guys get your weight below 150 so you only have to ruck 20lbs. Upcoming Ted Talk with Breach about how you are a badass in combat and compassionate and giving at home. Murph at Thunder next Wednesday for Veterans Day.
T-Claps (Recognition):
Prayer: 187 and Family, Lipstick, Noah’s Arc, Mr. Terrific

YHC took us out.

Full House for lone EC, McNugget with a Dumbo impression

Great 2ndF Dawg and thanks for showing up too.

We run all the hills

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This morning we took a different approach to speed work by moving the workout away from the track. Introduced or reintroduced the Pax to the fartlek (Swedish for Speed Play). Todays location would be through Sunset Ridge. Those unfamiliar with Sunset Ridge quickly learned that there are some hidden gems of hills tucked away in the loops of the neighborhood.

FNGs: None
Warm Up: A little mosey up the police station. Turned back and headed toward Linksland adding in some A & B skips. Picked up the tempo just as we reached the middle school.
The Workout: Mosey throughout Sunset Ridge varying the pace between 1/2 marathon, 10k, 5k and recovery. Added a few quicker shorter sprints at the end and finished withed a progression. Sometimes we pushed the pace up the hill, sometime we pushed the pace down the hill. Sometime the distance was short and sometimes it was a bit longer. The longest segment we ran was about 1/2 mile, most coming in around 1/4 mile.
Mary: We got good stretching in this morning.
Announcements: 3rdF opportunity this weekend at the Food Cupboard. VQ at Paradise City on Monday
T-Claps (Recognition): We only ran about 5 miles but it feels way different when the the pace goes way up and way down. Nice work everyone
Prayer: UTI took us out.

 

+ of course there was one mosey into the woods