AO formerly known as Tiger Blood

Climbing the Ladder

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EC: Full House and Mr. Terrific

FNGs: n/a
Warm Up: Exploring the school grounds, then mosey around the track with butt kicks, high knees, karaokes and A Skips. Grab some fence for leg swings, donkey kicks and tiger claws
The Workout: 6 PAX climbed went up and down the ladder of repeats around the track with a slight twist. When the first person finishes, he grabs the light at the finish line and runs back to the six. All PAX turn around and run with the carrier of the light. When the PAX reach the six, jog to the finish line.

400meter – 800meter – 1,200meter – 1,600 meter and then back down. 1,200 meter, 800 meter, 400 meter. Rest was only jogging from the stopping point to the start line, typically between 100-200 meters, which is not a lot of rest! Total of 4 miles doing repeats.

Cupid ran the first 400m super fast and McNugget finished the last 400 meter out in front.
Mary: Cool down with a lap around the track
Announcements:
T-Claps (Recognition):
Prayer: Cupid taking on a new role at work. McNugget’s job hunt

Tiger Blood 8/27

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Warm Up: 1 mile mosey and then some stretching
The Workout: 400m warmup, 1 mile at half pace, 2 min recovery, 1 mile at 10k pace, 2 min recovery, 1 mile at 5k pace, 800m cool down
Mary: stretching led by skid
Announcements: 3rd F is heating up, check out slack
Prayer: UTI brother with Covid in the Army, Skid’s friend daughter who was bit by a copperhead

Derek Davis Memorial Run

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FNGs: None

PAX: 187, Martini, Cowboy, Quiver, Mr. Terrific, Pikachu, Fumunga, Lipstick, McNugget, UTI, Aquaman, Cupid, Dawgpound, Skidmark, Sham Wow, Full House, Norbert, Tony the Teacher, Snap

The Derek Davis Memorial Run was virtual this year due to freaking COVID.  Pikachu and I collaborated to bring F3 together to run the actual course and get as many additional registrants as possible to support the scholarship that comes from the run.

I can’t believe 5 years has already gone by since Derek passed away.  He was a great friend of mine as he was to many people.  In our community, he’s memorialized as a runner, and deservedly so, but there was so much more to Derek than just running.  Derek was quick to smile and literally knew something about everything and a lot about most things.  His curiosity and love of learning meant that he could carry on insightful conversations with everyone.  When we would go on runs, he could keep up with all the sports conversations, but when those died off, he would launch into a detailed description and analysis of who his favorite Disney princess was followed by spiritual insights into how to live a more Christlike life.  He was hilarious and always kept you guessing!  Everyone who knew him felt like they were one of his best friends because that’s the way he treated everyone.  Since his passing, I have felt many times that his message to me and to us is to be a better dad and husband, I think that’s the thing he misses more than anything.

So, that’s my resolution as we pass the 5 year anniversary and another great DDMR: to be a better father and husband.  And to learn a whole lot more random stuff so that I can strike up a conversation with anyone – time to ditch the boring!

Warm Up: Moseyed around the middle school and over to the starting line where we did some butt kickers, high knees, karaoke, high skips, Good mornings, windmills, daisy pickers, and a few strides.

The Workout:  Gun went off about 5:42 and we all watched Pikachu and Fumunga race off in the distance.  In the end, Snap, Aquaman, and Tom the Teacher weren’t too far behind and got there in under 20 mins.  The goal was to set a 5:30am 5k PR and I think everyone was able to accomplish that and have a good time.

Mary:  Ain’t nobody got no time for that!  Does still being able to stand up after a 5k count as ab work?

Announcements: Mulch, last day of Co-Q duel in Fuquay tomorrow at Casino Royale.

T-Claps (Recognition): Pikachu, Cupid, Snap, and Norbert for at least trying to set up course markers.  I don’t think anybody got too lost… although I did hear somebody almost ran into a tree.

Prayer: Quiver’s uncle, PAX with family members battling covid.  The Davis Family are in our thoughts and prayers and close to our hearts today – prayers for Amanda, Kevin, Jenna, Jared, and Alyssa.  Thanks for being with us today, Derek!

Prefontaine Insanity

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FNGs: n/a
Warm Up: Two laps around the track
The Workout:

14 PAX ran a modified workout from the Great Steve Prefontaine.

200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.

After 1600m run, go back and pick up the six.

2 minute rest and then repeat.

Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

Dungeons, Dragons, Tigers, and Blood

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9 pax came out for what YHC promised to be a “fun game” at the track. Apparently there was some confusion as Peeping Tom did not realize that this AO was speedwork – woops. He pushed through though.

Before we started all pax confirmed their short interval pace per the RRCA pace chart provided by YHC.

A surprising lack of comments about my interesting dice selection of using a D8 and a D4 – for thos uneducated not nerdy enough, dice come in more than just the standard six sided variety. Lipstick correctly assessed after the workout that these were for Dungeons and Dragons, or more commonly after an unjustified bad rap in the 80s D&D.

FNGs: None today
Warm Up:

Mosey to the track. Side to side leg swings x10, Tiger Claws x10, warm up lap
The Workout:

First roll had a 6 on the D8 and a 3 on the D4 – so we did 3x 600s starting halfway around the track with a target of the recovery lasting half as long as the work portion. Keeping this ratio makes speed work absolutely brutal and it was exacerbated by the oppressive humidity this morning.

Between rounds we did ab solution x5 IC (8 count) plus a recovery lap.

Roll two had a 4 and a 2 (well, it was a 1 but that was too easy) so we did 2x 400s with the recovery again being half of the working time just around the finish line. We ran these in the opposite direction like the law breakers that we are.

Between rounds we did ab solution x5 IC (8 count) plus a recovery 200m.

Our last interval was determined by a good old fashioned D6 – ended up doing one more 400m where pax were told they could go a little faster if they were still feeling spunky.

After our last interval we did some strides, running easy to the first goal, picking up through to the end of the second, and then rolling through to the 100m line. We did four of these.

Mary:

Jumping back over the fence is always one of the tougher maneuvers of the morning. Recover mosey back to the flag. Butterfly stretch, seated hamstring stretches, chattaronga, downward dog.
Announcements:

Mulch at bass lake continues!
T-Claps (Recognition):

Peeping Tom for pushing through the surprise speed workout.
Prayer:

Rams’ family, unspoken

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Chasing Away Bats

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FNGs: n/a
Warm Up: Mosey to track and 400m jog

Some birds seemed to be flying around in the gloom, having a good start to their day. Upon closer examination – they were bats finishing up their night!

The Workout:

100m of A skips + 10 merkins, 100m B skips + 10 SSH.

800m run at 5k pace

100m of side shuffles + 10 burpees, 100m of karoke + 10 merkins

800m run at same pace as first 800m

Grab some fence for claws and leg swings (2 sets of 10, each leg)

800m run, try to keep same pace as first 2

100m walk to recover, 100m A Skips + 10 merkins

Final 800m run, stay strong for both laps

After all those half-mile intervals, there weren’t any bats left in sight! The PAX chased them away!

Mary: Glorious stretching (runner’s stretch, pigeon pose)

Announcements: Mulching at Bass Lake, couple spots open. 3rd F meeting went well, everyone should read up about it.
T-Claps (Recognition):
Prayer: Thanks for one of Pikachu’s friends getting a job. Prayers for people falling ill that can’t be visited by loved ones.

Garmin Challenge

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5 pax answered the alarm and pushed to tiger blood to increase speed and VO2 max. This mornings workout used the garmin race pace predictor for pace intervals. One near merlot and when i say near there may or may not have been dry heaving. Makes you want to come out next week huh. 2nd F followed in Skidmark’s driveway

3 for EC: fumunga, Mr. Terrific, Skidmark

FNGs: none
Warm Up: leg swings side to side and front to back, .5 mile mosey
The Workout: Ladder work

400 at short interval pace, 400 recover

800 at garmin 5k pace, 400 recover

1600 at garmin 10k pace, 800 recover

800 at garmin 5k, 400 recover

400 at short interval pace, cool down
Mary: sweating
Announcements: 4th of July workout, no mulch this week
T-Claps (Recognition): this was hard today, good job
Prayer: coworkers health, addictions, lots of prayers for family and friends

Pacing for Tigers

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YHC had been looking forward to Qing Tiger Blood ever since completing RRCA coaching certification. Equipped with a pace chart to give Pax personalized recommendations for our interval repeats, I committed to Q when Mr. Terrific said he was traveling this week.

After Running 4 the John + Thunder the day before EC wasn’t going to happen. I pulled in at 0520 to Skidmark’s truck and Cupid wasn’t far behind. 0530 hit and we were off.

FNGs: Nope
Warm Up:

Mosey to the parking lot near the track. SSH x10 IC, Daisy Picker x10 IC, Imperial Walker / Hillbillies x10 IC. Mosey over to the track for a warm up lap which ended with hip openers, Tiger Claws x10 per leg, and side to side leg swings.
The Workout:

We then did 4x 400m repeats at our designated short interval paces with 400m recovery in between. After 2 miles of interval/recovery work we triangle up for Low Slow Flutter x10 IC, Homer to Marge x10 IC + x5 IC per single leg, Tiger Claws x10, and front to back leg swings.

 

We then took a 200m recover jog and then did 2x 200m intervals with 200m recovery.

Mary:

Mosey back to the starting parking lot for left over right, right over left, forward fold, downward dog, and pigeon poses.
Announcements:

Bass Lake mulching – see social media. See announcements post.
T-Claps (Recognition):

All 3 pax ran long Wednesday morning and made it to speed work the next day. Great work guys!
Prayer:

Continued prayers for our country and community and for the men of F3 to step up and lead.