With the cool mists rolling dramatically across the fields, two southern gentlemen emerged in search of some speedy track work. The work was found in the pre gloom darkness. This is what it was like more or less.
1 mile warm uo
.5 mile at 8:20
1 mile at 7:50
.5 mile at 7:30
.5 mile at 7:15
1 lap cool down
Only adjustment was a faster lap for big rig chasing a PR.
great time as always. It was super hot and swampy so those cool mists were magical
Two gentlemen met in the pre pre dawn gloom for a mix of speed work and weighted exercises. Started with a few slow laps around the track, then 1 lap at 8min/mile pace for YHC, and 2 laps for Big Rig. Cool down for a lap or two. Then one last hot lap. Weighted work followed with Big Rig’s coupons and shiny new kettlebell and YHCs dumbbell. Each of us took turns leading various squats, curls etc. cool down lap, then farmer carry the implements of woe back to the vehicles. prayers for big rigs mom as she has surgery today. Good push today, trying to get better, one day at a time.
After scanning the area and securing parking, YHC waited to see if there were any others present for a pre-run. No takers, no worries, onward to the preplanned route. Out on the Potterfield Bridge, back on the bridge suspended under the road. Forgot gloves for the main event so got to do an extra hill climb to retrieve them. Got in 2.99 miles. Beautiful morning for a run over the river with views of the city. SYITG.
The morning weather was beautiful. There was a bit of light just starting to peak over the James. 5:30am hit, The Doobies (Featuring Michael McDonald) were first up on the playlist. According to the gentlemen who almost ran us over because they didn’t check slack…. This may or may not have happened. Lap around the lot, stop on the path for…
Warmerama:
Invisible jump rope
Jazzercise
Hairy Rockettes
Copperhead squats
Plank it up
J-Lo’s
The merkin
Up dog
Down dog
Walk it back to dead man hang
Reach up for Andy dufrains
Get close to water for a triple check. Runner goes to picnic tables in the woods and back. Exercises are dips and derkins on riverside benches.
Mosey to the other side of where the ramp used to be. PAX Hold plank and one by one do a pull up in the boat rack. Except for Orange Crush, he did 100 pull ups.
Next up was Touch a tree with 2-4-6 trees, exercises were merkins, squats and LBCs.
Then a OAX-choice DORA with 100 side straddle hops, 200 monkey humpers, and 300 single count flutter kicks. Next we moseyed back to the parking lot to get on the 6 and
Spell “yacht rock” with our feet. 3 minutes of Mary to finish it out. Prayers and announcements, YHC took us out.
Announcements
NMM
Fun time today on a beautiful morning. Thanks for coming out fellas. Special shout out to Whitesnake’s mustache that survived the entire beat down!
Two gents got together at a dark and early hour to get in some speed work at The Graveyard shift, AKA The Swift Freak Show. The questions were asked and may or may not have been answered: What is “race pace”? What is “conversational pace”? What is the best race strategy? What is next after the races are done for YHC and Big Rig? Hopefully we can or have figured out some answers or at least are on the right path. Here was the plan:
we may or may not have been faster than that. #prematureacceleration always good to run and catch up with Big Rig. SYITG!
Two gentlemen got up extra early Thursday to run some hills. We met at Mt Midlo, the best hill this side of Twin Team. One mile warm up, then 8 times at 30 seconds hard effort up, starting from the bottom, follow by 30 seconds walking down, then jog the rest of the way to the start. Then 3 times from the middle to the top, followed by 1 time from top to bottom. TCLAPS to Big Rig, who was really pushing the pace! This was probably the hardest 3.5 mile, 45 minute run the YHC has done. At the end, we made it Over The Top, we didn’t want to end on a Cliffhanger, we also decided to run together, if anyone got too far ahead, the agreement was to yell “Stop! Or my mom will shoot!”
7 dudes in search of a Wednesday cruise found it! Nice meandering route around the pond, under the road and avoiding the big hills. Approx 4 miles in all. No one got lost and a good time was had by all, sharing tales of the century and upcoming graduations
two gentleman set out to find out the answer to this question. As well as “how early is too early?” “On a Saturday?” “Was this a good idea?” “Is this fun?” “Are we going to make it back on time?” “Is 12/mile reasonable for an overall pace on a trail run?” Answers were deemed to be yes it’s a pre-run, before 430, yes on a Saturday, it was an idea, yes, we did somehow, yes but only by pushing it when the trail opens up. Got it a little over 10k. Great to catch up with Big Rig. Glad to get some trail miles in preparation for the river rock half coming up.
Two intrepid warriors of the gloom went to set a baseline on the 5k today. At different points in our training journey , both choosing to try and get a little better each day, we hit the Swift Creek Elementary track. Goal was to see where we are at with the running specific training we’ve been doing. One mile warm up, 5k all out, one mile cool down. We were both pleased with our times, hitting PRs with Big Rig just coming off of running the Roanoke Marathon, and YHC running the Century in a week, and then the RiverRock trail half a few weeks after. Great conversation during warm up and cool down. We went beyond conversational pace for the 5k. Shout out to Big Rig for pushing YHC to be better.
The bat signal was called out for runners interested in the next great F3RVA CSAUP event. These men answered the call. Plan was a 4 mile route with the faster runners coming back for the six at each intersection. We got a nice cruise in with some guys pushing the pace when they felt the urge! Great work. If you are thinking about doing the century 2.0 on May 2-3 reach out to me!