- When: 8/7/18
- Workout Style: Boot Camp
- QIC: Gertrude
- PAX: Steamer, Shroom, Lassie, Squid, Hillary, Deebo, Bayliner, Deuce, Belly Flop, Jang-A-Lang, Misty
- AO: Back Blasts, Dreadnought, Morehead City, West Carteret High School
4.39 miles of fun was had by a dozen pax this morning, even though the dew point was 78 degrees and the Runner’s World chart was warning us not to do this . . .
| DEW POINT (°F) | RUNNER’S PERCEPTION | HOW TO HANDLE |
| 50–54 | Very comfortable | PR conditions |
| 55–59 | Comfortable | Hard efforts likely not affected |
| 60–64 | Uncomfortable for some people | Expect race times to be slower than in optimal conditions |
| 65–69 | Uncomfortable for most people | Easy training runs might feel OK but difficult to race well or do hard efforts |
| 70–74 | Very humid and uncomfortable | Expect pace to suffer greatly |
| 75 or greater | Extremely oppressive | Skip it or dramatically alter goal |
Ignoring the warnings and skipping the intro, we headed out to the track for the first stop of a rolling . . .
WARMARAMA
@ the WCHS track – 15 SSHs IC
run to the front of WCHS – 15 Sun Gods IC forward, 15 reverse
run to the “corner” of the path – 15 Cotton Pickers IC
run to the foot of the first bridge – Merkin’s Dog (10 Merkins SC, downward dog stretch, 10 more Merkins)
Instructions were then given to head out for the next stop, the water fountains at Swinson for . . .
THE THING – UNSTACK ONLY
@ Swinson: 5 Burpees OYO, 10 Merkins SC (Squid), 15 WWIs (Lassie), 20 Drydocks (Bayliner), 25 SSHs IC (Jang) & 30 Plank Jacks (Steamer)
Stop two was at the News-Times: 5 Burpees OYO, 10 Merkins SC (Squid), 15 WWIs (Lassie), 20 Drydocks (Bayliner), 25 SSHs SC (Jang)
Stop three at Longley Supply: 5 Burpees OYO, 10 Merkins SC (Squid), 15 WWIs (Lassie), 20 Drydocks (Jang)
Stop four at RHA: 5 Burpees OYO, 10 Merkins SC (Squid), 15 WWIs (Lassie)
Stop five at the News-Times: 5 Burpees OYO, 10 Merkins SC (Squid)
Stop six at Swinson: 5 Burpees OYO
Stop seven at the foot of the bridge: 10 Merkins
Stop eight at the “corner”: stretching
When then returned to the flag for . . .
2MOM
more stretching
MOLESKIN
I regret that my Gertweek duties will prevent me from running 8 miles with Rosie tomorrow. No, I don’t really regret that at all.
Jang led us in the Lord’s Prayer (trespasses – debts not forgiven). As always, it was an honor to lead.
-Gertrude
Recent Comments