Determined to visit every site in Churham but daunted by the prospect of a high mileage road workout, the JV track team trio of YHC, DOI and Rambler engineered a takeover of the Moose hoping to deliver a high-intensity running-focused workout that didn’t require GPS trackers and a sag wagon to get through. Ten pax turned up at the Fresh Market lot on a gloomy pre-hurricane morning for the experience. Here’s what we did.

The WarOOOOMMMMMup – Eddie the Eagle
Short mosey to the lawn by the bank. Circle up for some runner’s yoga stretches:

• Standing side stretches x4
• Forward fold hamstring stretch
• Cat/Cow stretch x6
• Inverted V stretch (down dog)
• Lunge stretch l/r x2
• Chaturanga (low plank) & up dog

The Ministry of Silly Sprints – Rambler
Mosey up to the East 54 parking area for a series of “Fly-Ins” to emphasize and improve running mechanics during sprints through exercises that encourage better form during the approach to the sprint. Pax line up and perform 3 sets of each of the following variations for the first half of the spring leg, then shift to full sprint at the midpoint with a jog or shuffle for recovery on the way back to the start position.

• High Knees—>Sprint: Improves the knee drive “knee up, toe up” component of the leg cycle.
• Straight Leg Striking—>Sprint: Emphasizes a pulling and cycling pattern of the foot strike during top speed mechanics.
• Buttkicks—>Sprint: Encourages a faster leg cycle by shortening the lever arm of the leg.
• Power Skips—>Sprint: Focuses on the pre-loading and unloading phases of the knee drive.
• Forward Bounding—>Sprint: Optimizes power production for each foot strike while encouraging triple extension for the acceleration phase.

This lot looks kinda like a hockey rink – DOI
DOI put the pax through a series of sprints and hockey themed exercises.

Russian Circles
Pax did a test lap at full sprint to select a partner by closest match in speed.
All pax sprint the next lap — the Winner does 10 jump squats, loser does 5.
Pax run so always facing forward..thus karaoke and backwards run used as needed to complete the loop while always facing forward. Repeato in different directions x4

Herbies
Named for Herb Brooks, the coach of the 1980 USA “Miracle on Ice” Olympic Hockey Team. His favorite punishment/team builder was this shuttle run, typically done until the last man pukes.
Race your partner. Goal line – blue line – goal line – red line – goal line (shuttle run)
We relived the glory of the Gold Medal game by doing 7 reps… 3 for the Russian goals and 4 for the US

Cool down, dog – Eddie the Eagle
Mosey back to the grassy area for some more yoga moves. Stretching after running takes advantage of the more pliable, warmed up muscles and helps gain more range of motion and pliability. Yoga itself draws on this by repeatedly taking you just a little deeper every time you do a pose. Over time it greatly increases flexibility and range.

• Skandasana (extended and much lower Willie Mays Hayes with a longer hold each side)
• Crow pose (low squat hold, push knees apart to stretch groin, lean weight on hands)
• Half Pigeon & Thigh stretch (kneeling, take one knee forward to hand, leg straight across to other hand, fold forward and hold. Finish with grabbing foot, bending leg up toward hip) l/r
• Camel pose (on knees, backbend to touch ground behind you)
• Leg stretch(on back, pull leg up upward hold foot then twist open to the side l/r
• Cow face pose (lay on back, cross one leg over the other, pull feet opposite each other) l/r
• Seated forward fold (bend forward at hips, back straight, touch toes)

COT
DOI took us out with a reminder that the arc of history is long, but bends towards justice.