It was a cold, cold morning. The type of morning that YHC knew the PAX would thank him for keeping them moving. What better way to keep moving in a challenging, regardless of PAX running ability, way but intervals. Intervals are of course a staple of every runner’s training plan. For years I’ve read about intervals and thought, I should really do that. And subsequently completely ignored them. No longer! With interval timing app installed and plan in place, YHC arrived at the Rabbit AO, where 7 PAX awaited.

Warm up:
Fellowship lap around the parking lot
Squats IC x 20
Lunges IC x 20
Quad stretches OYO
Calf stretches OYO

The Thang:

Part 1 – Andante: Fellowship run to the top of Great Ridge Parkway. This is the unpaved section that is always very quiet. It’s a great slow climb out of the neighborhood that YHC has used many times over the years to train. This climb always feels very long, but also always makes for a great warmup that makes the rest of the run feel easy. Part 1’s focus was on a slow pace that would keep the PAX together.

Part 2 – Presto: Once we arrived at the peak of Great Ridge and after a quick regrouping count, YHC explained the day’s mission. We would run intervals x 10. One minute on, one minute off. Each PAX would lead a segment. We would use the off minutes to regroup. With that, off we went. The rest was somewhat of an oxygen-depleted blur, but highlights include Golden Pinky crushing everyone with a blistering pace that left all but Grunge in the dust and Rambler with about a 7-minute mile pace (I think Rambler is becoming a runner). Also, Grunge actually managed to EH a guy walking his dog.

Part 3 – Finale: After 20 minutes of intervals, we made our way back to the AO. In the process, we ran up the Great Ridge hill leading to the clubhouse, which was a wonderful close to the mornings run with just one last bit of challenge.

Total distance 5.2 miles.

Mary:
Plank stretches
Upward dog
Calf stretches

COT:
Announcements-
Werewolf coming to BC on 1/31. More details forthcoming.

BOM:
Intervals are super important and hope we’ll make it a regular workout at the Rabbit. Grunge really summed it up well in Slack after the workout:

Read an article recently that stressed the criticality of maintaining a regular speed work/interval program (along with strength training) in order to prevent muscle loss (sarcopenia) as guys age, which can be up to 3-5% per decade after age 30. Many runners just go out for easy jogs day after day and believe it is keeping them in peak shape. This is not true. The body is smart and will quickly acclimate in order to shift back to the path of efficiency and least resistance. The only way to maintain progress and growth is to incorporate disruptors that keep the body off balance and outside the comfort zone.

This is another reason why F3 works. You get a great mix that keeps you challenged. Strength training, cardio/endurance, aerobic, HIIT, etc all are parts that make up the perfect total package. I know many of you are taking advantage of all the options available, which is awesome. I encourage those who may be “stuck” in a routine to step outside that comfort zone and try something different…add a disruptor or two. If you’re a boot camp guy, grab a ruck and hit the trails. If you primarily lift weights, add running to the mix, and vice versa. Add something to make the body work. It will pay big dividends in the end.