If one Qs a lot, one can run out of fresh and creative ideas from time to time; if not careful and intentional about it. What to do? Where to look for inspriration?
Well, one can steal a creative workout from someone else! YHC has done that. This workout at The General proves you don't even have to wait long to pirate an idea, 2 days is plenty.
Or maybe you had an idea years ago that was somewhat creative, and you want to run it back again. I've done that recently, here and here.
Or perhaps you just want to steal the occasional FIA workout from your M. Done that as well.
Yesterday YHC noticed that my #PB Tweet for #Titan this week would be my 1,000th Tweet. I don't know if that is a lot of Tweets for someone on Twitter almost 6 years, or a little…but it seemed like a perfectly good number to use in a workout. That workout went something like this.
0500: Run standard with Jaws at a nice 2nd F pace, although it was already very humid. We covered 2.11 miles according to Strava.
0530:
WARM-O-RAMA:
- Low flutters x 50 IC (there was concern that we'd be doing 1,000 of these today. Fear not!)
- High knees in place for a bit (basically just stalling in case there were any late arrivers to the AO)
The Thing:
- Mosey to the track, which was open. Disclaimer given on the way.
- Run 1,000 meters; I.E. 2.5 laps around the track
- Repeato 4 times for a total of 5 iterations, or 5,000 meters I.E. we ran a 5k.
- In between reps we did:
- Low flutters x 25 IC after the 1st iteration
- LBCs x 25 IC after the 2nd iteration
- Some stretches after the 3rd iteration
- A 10 count after the 4th iteration
But the paces were intentional. We strived for the first 1k to be our slowest, and last 1k to be our fastest. And within each iteration we strived for the first 400 meters to be slower, the second 400 meters to be slightly faster, with the last 200 meters hustling a bit more.
YHC had jotted down some targets as follows for each 1k, with breakdown of 400, 400, and 200 as below:
- 5:45: 2:30, 2:15, 1:00
- 5:30: 2:25, 2:10, 0:55
- 5:15: 2:20, 2:05, 0:50
- 5:00: 2:10, 2:00, 0:50
- 4:30: 1:55, 1:50, 0:45
Well, YHC wasn't THAT precise a pacer admittedly but we did hit a nice progression as follows for our 1Ks:
- 6:06
- 5:53
- 5:20
- 5:12
- 4:25 !!
After we ran our progressive 5K, we moseyed back to the start-ex. A few minutes late, Cobains.
Recover, recover. Overall we covered 3.77 miles. Nice work gents.
Moleskin:
- My rant above is not meant to deter anyone from Qing. Quite the opposite! If you feel inclined to steal another man's workout, go ahead! He will not be mad, I promise. If you feel inclinded to NOT steal someone else's workout, and want to simply Q the same thing twice in a row? Also not a problem. The point is, inspriration can come from anywhere. Or nowhere. Just Q for someone…
- …because even if it sounds stupid, but is effective; then it's not stupid! Tantrum texted me afterwards with: "Great Q this morning….was exactly the type of run I needed". YHC will take that everytime. Glad you enjoyed it.
- Tantrum joked he was trying to keep up with Snake Eyes. We all worked hard on that last 1k bud. Tantrum also feigned some hurdles.
- 98 Degrees joked he was trying to stay away from Snake Eyes. Not sure how to interpret that, but I understand given that 98 stayed away from me at the DMB concert on Saturday. <Insert sad *crying* emoji>. 98 also did manage a hurdle and hopefully he didn't pull anything. We're not 20 anymore dude!
- Tantrum and 98 wondered if this workout means we can skip Ludicrous Speed or the 4 Banger this Friday. Response from Snake Eyes: No. Lol, nice. See you at Fallout tomorrow Snake Eyes?
- Appreciate the opportunity to Q Jaws and for the great conversation.
- Crocs has the Q next week at Titan.
Enjoyed it gents, and appreciate the hard work.
Turnpike