Author: Saab

  • Born to Run Baby…

    Yes I know it is cliché, but on this day in history (’75) Springsteen had his first pop hit with “Born to Run.” How fitting given the 7 devoted who showed up at UR for today’s Spider Run. Chosen route was the River Run (take TYA bat cave, cross the bridge, take Riverside Drive to Cherokee and then back).

    YHC was pleased to be back in groove of posting a weekday run. Whether due to the weekend trail run, or just a protracted recovery, YHC was a little stiff near the end of the run but enjoyed the cool weather and conversation nevertheless. On the way back, several PAX avoided the bat cave and chose the entrance to UR for their return – in the interest of keeping their feed dry or at least not getting them any wetter due to standing water along the path.

    YHC found the pre-and-post run chat quite educational: While it may take a village to save a pair of skunk-laden running shoes, you can come out ahead with two pair; Cucumber wipes are the swiss-army-knife of personal hygiene; Relieving oneself on someone else’s front yard is moderately acceptable, but on one’s own front yard?…not so much.

    See you in the gloom guys

    Saab abides

  • VA/KY Mountains, Midnight, 20 mi Climb, TYA says “Let’s Go Brother”

    1 PAX was present at the Pound Gap aid station at 10:00pm Saturday for his next leg on the Cloudsplitter 100 miler. This is more or less what transpired (probably less since TYA had the Q, and YHC was barely lucid at the time).

    YHC had a tough leg immediately prior. Suffice to say, GI issues led to a PAX who was low on energy and enthusiasm – particularly at the thought of having to venture back up a mountain at 10pm for what was estimated to be a 6 hour out-and-back. TYA recognized the state of the PAX and quickly swapped-out his jeans and sweatshirt for running gear and a headlamp. After setting up YHC with needed provisions and lighting (Tron Lives!), TYA slapped on his pacer-bib and said “Let’s go brother.”

    Anyway, having only vague recollections of what occurred, this is YHC’s best attempt at listing what he experienced and observed over that 20 mile nighttime run with countless feet of elevation change:

    The Tron vest received as many compliments from other runners as it did during the BRR. YHC heard some runner say “looks like Christmas is coming” in which YHC responded with a hearty(?) “Ho-Ho-Ho” (no, I wasn’t feeling very jolly at the time). At one point (or actually 2+), in response to an emergency situation, YHC had to pull a Stiffler’s-Mom, aka what Fudd had to do during the BRR. While headlamps were briefly turned off, Tron-vest was left in full glow (I trust Fudd would be proud). During one of those instances, TYA called out “dude, there’s another runner coming”….Given the emergency situation YHC cared little of that, but he respected TYA’s position as the Q and desire to maintain some level of decorum on the trail – so YHC sped up his efforts before said runner arrived.

    When we arrived at the aid-station mid-way through the leg, TYA insisted the PAX take ample time for proper nourishment and hydration…simply put, the guy was on-top-of-it – as usual. It was at this time that YHC slowly began to improve. Making certain we were fully stocked for the return trip, we left the aid-station with campfire and tiki-lights glowing (ask TYA), and headed back into the gloom. As YHC was beginning feel his energy return, he felt compelled to point out to TYA the various places he had pulled a Stiffler’s mom during his prior leg. Observing TYA’s apparent disinterest on the topic, YHC dropped the subject and focused on following TYA who set the pace…and when I say pace, I mean TYA was THE pace setter…while I could barely keep up with him on the trip-out, the time and attention he gave at the aid-station really turned it around for me – which showed as he continued to challenge me on the way back. Throughout our return I also observed how TYA would say words of encouragement to other runners coming from the opposite direction (these were runners who were just getting started on their out-and-back). If I were to encapsulate it right there, the man is an inspiration to others. He jumped into a 20 mile midnight mountain run on a moments notice and made it look like a walk in the park…Respect.

    Although this is a back-blast to acknowledge TYA’s outstanding Q, YHC would like to offer some other observations and FAQ’s gleaned from the remaining race:
    – Yes trail shoes are a good idea, that is why they call them trail shoes. Had YHC used them perhaps that sharp rock would not have pierced the sole of his running shoe
    – Is it possible to nod-off while you are running?…absolutely
    – Give me the steepest up hill climb you got, over a steep downhill – covered in sharp rocks
    – Unexpected things happen while running, including getting stung by a bee. It does, however, take one’s mind off of other aches and pains.
    – When running through the woods alone in the dark, don’t worry about the wildlife…pay attention to where you are going and where you’ve been, and don’t panic if the trail markers suddenly all disappear (having been removed by a disgruntled land-owner).
    – Pack plenty of TP, or at least know your plant-life (i.e. the poisonous from non-poisonous variety)

    Lastly, yes in F3 we often say it is “you against you”, but it’s that 2nd F is that most powerful lynch-pin that gets you through it all.

    Saab out

     

  • What’s this day-of-rest s#@!

    27 faithful and newly anointed presented themselves at Dogwood Dell today for what YHC hoped would be a satisfactory beat-down. This is what transpired (more or less)…

    COP: SSH, DQ’s (Abe/Swirly style!), Arm Circles, LBC’s, maybe something else…
    4 Corners (on a Triangle?): 25 WWII, (Bear Crawl to next station), 25 Merkins, 25 Burpees, 25 Flutter Kicks (4 count)…all done near “far traffic circle” past the Carillon.
    Doras (Carillon): 100 Merkins, 100 LBC’s, 100 Box Cutters, 100 Jump Squats,
    Rusty Cage: 5 pullups (overhand, underhand), 5 Jerkins (overhand, underhand). Repeato
    Jacobs Ladder (Burpees) on pit of pain
    Amphitheater: Lindsays (Dips x30, Merkins x10). Advance up step each time. (YHC then called an audible for two sets of American Hammers and Rosalitas.)
    Polesmokers: Hold 6 inches…Person in back does 5 merkins then advances to front.
    Ring of Fire (Merkins)

    Moleskin:
    It has been many months since YHC had the opportunity to take in Dogpile without the spectre of a long Saturday run and he hopes his enjoyment of the day was evident. YHC did enjoy seeing Wilson perform his signature “early start” during the instruction period for Doras. Beyond that, not much mumble chatter to draw upon for this writing, either because YHC was slightly distracted (as usual), or everyone remained steadily busy and winded.

    We welcomed 4 new FNG’s today and all were given awesome handles: Receptacle, Flatline, Cosmo, and DaVinci. Kudos to Lockjaw’s 2.0 DaVinci who gave the F3 workout an enthusiastic review and was already asking afterward if there is a workout he can join tomorrow (did I mention he is 7 and 1/2 years old). Needless to say, it was great to have all our FNG’s there today and we sincerely look forward to seeing you all again.

    COT: We wished those on the Spartan run today much success and enjoyment. Way to go guys (BT, Toga, others?)!…RESPECT for completing what I understand is an extremely challenging event. Also, we officially retired “Blue Balls” for the more g-rated and family friendly “Helix”.

    Announcements:
    > Bear Creek 10 miler (great trail run and post-run tailgate planned)
    > Those new to F3: Text F3RVA to 97000 to gain info and get setup on-line. (Doesn’t mean you can’t still see Wilson about “the App”)
    > Winstons is soliciting some volunteers to come up to Hanover on 10/15 and lead an F3 style workout for a church retreat. Please see Winstons if interested…have no doubt this will help with F3 recruitment in the area.
    > Workout and Happy Hour on Wednesday. See back blast from Hardywood (all meet at Crossroads at 6:00pm)
    > Mechanicsville has a new AO on Fridays…that makes 3 total for the week. Way to go guys. (YHC heard we were up to something like 18 AO’s in RVA…nice!)
    > Convergence on Oct 8…please reach out to FNG’s and those who haven’t attended for some time.

    Saab abides

  • If you show me your Vertical Oscillation I’ll show you mine…

    8 committed men showed for a run around UR and surrounding neighborhoods. When YHC offered two options: River Run or Bandy Field (more hills), the reaction he received was not as expected. After a brief period of silence and mulling things over, all chose the route with more hills. In all, we did well at keeping the PAX together and were frequently reminded how useful head-lamps (or rhymes with “seen us”-lamps) are this time of year.

    Anyway, YHC was personally glad to be out running after a couple of days off, hitting the local hills on a fairly pleasant morning. I was highly impressed with everyone who pounded out the distance today…regardless of speed and time, everyone displayed an intrepid attitude toward meeting their personal goals.

    Announcements:

    Spartan Run this weekend. (See BT…the party van will be a rockin).
    Wednesday HH Next Week: At the Crossroads post-workout at Batteau (see Hardwood BB)
    Bear Creek 10 mile: Sign up soon as it fills up quickly. There will be an awesome F3 tailgate afterward.
    Vertical Oscillation: See TYA (it will make him happy)

    Saab Abides

  • Reminiscence of the BRR

    18 gentlemen showed for a tour-de-Mary Munford today. This is what transpired

    COP: SSH, Arm Circles, LBC’s

    Traverse field end-to-end. Perform designated drill at each quarter and goal line. Increment by stated number (e.g. by 2’s, 3’s, etc.) –
    2-count (Reference to the “number-two” Fudd left on someone’s front yard during his BRR leg)
    3-count (The dollars Marv spent on a shower at the firehouse in between BRR legs. Thanks to a sagging tarp separating the men and women, Marv got much more than his money’s worth)
    4-count (Approximate dollars Marv spent on tomato juice in an effort to eradicate the odor from his shoe – which resulted from his (literal) run-in with a skunk.)

    Triple check (6-inch hold, flutter kicks, run out and do 5 merkins then run back)

    Alternating Bear crawl/run by each tree to corner. Advance to curb: Bear crawl out, crab crawl back. Ascending/Descending Merkins (1-7 then back down to 1)

    Burpee shuffle, Flutter Kicks, American Hammers/Russian Twists (personal choice on Commie/non-Commie version)

    COT

    Moleskin:
    Nice to be back to a boot-camp post-BRR. YHC enjoyed recounting some of his favorite anecdotes from the BRR (see above). Lab Rat expressed an appreciation in performing an exercise that did not require counting (e.g. scissor kicks) – presumably because it did not then interfere with his ability to talk (can’t imagine such a circumstance). As expected, Saab-instructions were occasionally vague or mis-directing, but the PAX improvised well.

    Thoughts and prayers went out to Bleeder and his family.

    Announcements: ReeseStrong this Saturday. Bear Creek signup (it fills up quick). Hampton Roads Outreach (see TYA).

    Saab abides.

  • What’s life without choices…

    9 showed for today’s workout at U of R. Running Options: Relatively flat River Run (TYA bat cave to bridge to Riverside, etc.) or hillier option through Bandy Field, St Chris, etc. (lots of ins and outs and what have yous…) Biking route: See Bleeder… I can say, however, a portion of it involved pedaling from Windsor Farms to the UR campus.

    We welcomed our visitor Prohibition from Charlotte today. It was also great to see DK for what is assumed his first(?) visit to the Spider Run (thanks for making the trip dude…hope you weren’t too late getting home). As far as the routes chosen, all opted for the River Run with exception of Sippy and YHC (who was eager to get back to some hills after spending time running at the beach). While I can’t speak to all that went on, there was post discussion regarding preparation for the BRR and when one should begin tapering. (Turns out it can range from 2 weeks or 2 months…depending upon whom you ask…)

    Announcements:
    Training Run at 5:30pm Hillcrest on Wed. followed by hangout at TYA’s for BBQ and showing of Barclay’s Marathon (the documentary that got YHC going on his most recent ultra-run endeavor). YHC would like to extend many thanks to TYA for his hospitality and overall coordination of the BRR. The guy is a pillar of F3 and one of the many reasons YHC gets the energy to show up in the morning.

    BRR: Sometime soon. See TYA for details.

    Saab abides

  • Elvis should have exercised more…

    9 showed up for a run up and around UR and its surrounding residential area. Routes varied depending upon personal interest and the status of one’s GI tract – Fudd run, River Run, or Stifler’s Mom…take your pick. Kudos to those on ran to the AO today: Sippy, Marv, Pucker and Fudd. Some other brief observations:
    – It is consistently dark now, so lights are necessary
    – It may not be winter, but potholes are still a threat
    – A well-placed light around one’s abdomen will illuminate all kinds of things
    – The BRR is only 24 days away (or 31 by my calendar)

    Saab abides

  • Heat, GI Tracts, Sore Knees, oh my….

    A PAX of 4 arrived with their respective ailments and the fortitude to knock out an early morning run. The course varied depending up aforementioned discomforts and ranged anywhere from 4-8 miles – everyone pursuing their own personal challenge today.

    YHC enjoyed my run with Wilson today…mostly chatting about the scenery (e.g. Maymont, tomatoes). I could start my diatribe on the hazards of wearing a double layer long sleeve cotton t-shirt on one of the hottest days of the year, but I said my peace on the trail. I’ll just give kudos to the man for his consistency. In addition, it turned out to be quite the magnet for chatting up the ladies, who were compelled to inquire about wearing of long sleeves on such a day…there is a method to Wilson’s madness.

    2nd F at ET was somewhat staggered today, but still enjoyed it. I hope everyone has a pleasant day and recovers for next week.

    Saab abides (when able)

  • Art Monk with a mix of Beaver Jams…

    11 strong including 1 FNG showed up for a tour-de-Mary Munford today. Here’s what transpired…

    COP: SSH, Arm Circles, LBC’s, Burpees (5)
    Curb Crawls: Descending from 7. Crawl out, crab walk back.
    Lazy Dora’s: 100 Merkins, 200 Flutter Kicks, 300 Squats. Partner performs 10, 20, 25 while other is in hold position (plank, 6-inches, squat)
    Triple Check: B-to-Wall, crab-crawl to court and begin merkins. Runner runs out backward, does 2 burpees, then returns running forward
    Traverse field (out and back) performing exercise at each 25 yard increment. Selection was WWII’s (increment by 3….i.e. 3, 6, 9, etc. Finish at goal line with 24)
    Circle of fire: Dealers choice (burpee, merkin, drop and roll). No consecutive choices.

    Naked Moleskin:
    Oh where to begin. DK brought an FNG (Hyena) who appeared to know a number of other PAX due to past working relationships. YHC appreciated his good humor and take-it-in-stride attitude as we cycled-through the curb crawls (at times laying down and laughing on the pavement). On the way to the field a number of the PAX nearly ran into the tomatoes. Not a bad situation to be-in by the way. Kevin Bacon equated the near collision as something akin to a “beaver traffic jam”. (Disclaimer here…he said this was the name of a friend’s band…the name of which was thought-up by the friend’s grandmother…so that of course makes the whole reference strictly innocent and wholesome). After that, there was a fair amount of good chatter during the lazy-doras as it kept everyone in one place. It was then DK announced M had gotten him a cat for his birthday. The cat’s name by the way is Art Monk (presumably anointed given his fine tenure with the Jets and Eagles). YHC has two questions: Does Art Monk know about this and is he ok with it? Does the cat know about this, and could he really be a Dallas fan?

    Anyway, YHC personally liked the mix on triple check but others may differ. Appreciated DK helping me navigate participation in a triple-check of just 2 people – something I had never experienced. During the ring of fire it was aptly pointed out that there was little difference between the merkin and the burpee. YHC won’t choose that again.

    Many thanks were extended to DK for hosting the run and social yesterday…Clearly, much thought planning went into it (including maps – which some regretted not using…er TYA)

    7 weeks until the BRR – just ask TYA. (I didn’t have the heart to tell him I thought it was 8 weeks.)

    I had fun guys. See you in the gloom.

    Saab abides

  • Follow Tron

    7 posted for a run and what turned out to be relatively pleasant weather. Here is what transpired…
    Route: Lakewood to Wood, Wood to Waveny, a few lefts and rights to Chandler where we then cross over into Bandy Field. Honaker-Hanover-Pepper, yada yada yada, finish with some nice hill work taking Tapoan to Ridgeway to Towana.

    NMS:
    Fairly descent whether considering what we had been experiencing. Didn’t stop members of the PAX, however, from being completely drenched afterward. YHC tried chatting-up a woman walking a golden retriever…then quickly learned it was Fudd’s step-mom (last time I try that). Otherwise, PAX stayed together and all finished strong. Of note, TYA passed on his Tron-inspired lights to Swirly. (For all you hates who don’t know what Tron is, it was a cheesy movie from the last century that had special effects before they even existed and before they were even that special. I will say it had Jeff Bridges in it – aka The Dude – so it had that going for it.) Anyway, Kudos to Swirly for leading the pack much of the time, with his light-vest guiding the way.

    Aye to Sippy and Marv who ran the 2 mile out and back to their car, and to Pucker and Fudd for running to the AO.

    Always a pleasure guys. Thanks for sharing in my selected route.

    Saab abides