Cardinal/B&O 8/16 - 8/22
The Summer Fun Run Series takes us to Cardinal Park and the B&O Trail in Brownsburg, Indiana. The fun run route is a 3.501 mile out and back route. The start and finish is in Cardinal Park on the path by the parking lot. From the start, follow the path south towards the B&O Trail, then exit the park turning right onto the B&O Trail. Continue on the B&O Trail until you reach the turn around. Use caution when crossing intersections! Once you have reached the turn around follow the same route back to where you began. Follow the red and blue SFR signs with directional arrows to guide you along the route in addition to the map on this page.
To learn more about the development of Cardinal Park, click here: https://brownsburgparks.com/cardinal-park/
Click Here to View the Cardinal Park Out and Back Route: https://www.plotaroute.com/route/1133717
Workout of the Week: “Negative Splits on the B&O”
- Warm Up: 10–20-minute run/jog followed by Kinetic/Active Stretching Drills (20 Yards of Skipping, butt kicks, karaoke, high knees, strides)
“Negative Splits on the B&O” Workout Description
This workout is both a mental challenge and physical challenge getting you to learn to switch speeds (gears) during a run/race to build & finishing strong. Start out on this run easier (unless warming up first for a longer build/effort). Start pushing the pace as you cross 267/Green St and continue gradually pushing as you near the turn around. Once you turn around glance at your watch, remember the time, and make a goal to “negative split” or run the return route faster than you did going out. As you hit key landmarks (267, neighborhood crossings, etc.) set goals and speed up! Continue changing gears and pushing yourself all the way to the finish!
Like the other workouts this higher intensity 1.75+ miles will help increase metabolism, strengthen muscles, improve running speed, get you better oxygen efficiency when running, and of course improve your fitness! It will also build mental strength for you knowing you can build, push, switch gears, and finish strong!
*The route is 3.5 miles long…feel free to do a warmup prior and start at a decent pace of the get, or use the start as your warm up (depending on ability/fitness). One out/back loop should be plenty of a workout for all.
Cool Down & Static Stretching:
· 10-20 minute jog/walk that should be followed by good stretching!
