Author: Splinter

  • Mary has the Fartleks

    Fifteen noble steeds collected under the clear, starlit skies for a non-Lockjaw edition of RAMM.  Today was a day to work on speed and the Q offered two choices depending on your willingness to participate.

    The Route
    Very straightforward, no questions were asked at all.  North on Commonwealth, right on Monument.  Turn around and come home.

    The Thang
    Option 1 – The goal was a negative split.  Run out 23 minutes, turn around and get back to the start in 22 minutes.  The intent is to go out at a normal pace then try to pick it up on the return.  Negative splits are a good goal during any run/race as you get faster throughout the run, rather than slowing down towards the end.

    Option 2 – Ten 1-minute pickups, a.k.a. the Fartlek.  Run out at a casual pace for a 15 minute warm up.  Then pick up the pace for 1 minute, followed by a 30 second recovery.  The pickup pace should be around a 5k time, i.e. run much faster than your normal Friday morning pace.  Repeat for a total of 10 iterations, turning around after the 5th to work your way back to the flag.  15 minute cool down on the way back to the flag.

    Numberama, names, YHC took us out.

    Moleskin
    YHC is a fan of trying things that are different.  Sometimes they work, sometimes they don’t.  The variability is one of the reasons why F3 is so great.

    The Fartlek is a great strategy to mix into your running routine to get some variability in running, otherwise it can become quite mundane.  If you didn’t try the Fartlek today I encourage you to consider it next time around.  Remember, it’s not always about the length.

    YHC particularly enjoyed the hoops conversation this morning, especially the foray into machine learning algorithms used to predict the outcome of each game.  Sounds like another opportunity for a human to beat a machine.  Viva Kasparov vs Deep Blue!

    Splinter out

  • 3rd Annual Mid-March Tradition

    Eighteen upperclassmen including 1 FNG strolled onto the Mary Munford campus this morning, some veterans of today’s escapades while others were unsuspecting.  YHC received a few strange looks when he emerged from his vehicle.  Yep, March Madness baby!  Tip-off was promptly at 0530.

    Mosey, single file to the basketball courts for disclaimer then COP:

    COP
    Invisible Layups (4 left hand and 3 right hand)
    Invisible Jump Rope (x20)
    High Knees (x20)
    Butt Kickers (x20)
    Defensive Slides (x10)
    Floor Slaps (x10)

    The Thang
    Stay on the basketball courts for a gasser of Lindsay’s.  Jump Squats & Merkins.  30/10, 25/15, 20/20, 15/25, 10/30.

    Line up on the end line for line drill then first round of 1-1s with Lab Rat and TYA firing away.  Miss the front-end of a 1-1 then the PAX does 10 burpees.  We did this twice and never found out what we would do if we made 1 or both free throws.

    Line up in two lines at opposing ends of the court.  Single file, continuously toss the ball against the backboard with the person tossing the ball moving to the end of the other line and the next person in line continuing the sequence.  When the ball hits the ground PAX drops and completes 5 burpees.  We tried this for a few minutes before calling failure.

    Line drill then second round of 1-1s with Rosie and Swirly making attempts.  Once again we did this twice with no one making a basket.  10 burpees each time there was a miss.  Joy!

    Circle up at mid-court for Box Out Ring of Fire.  PAX planks while 2 members attempt to do a 5 second box out drill.  Defender tries to prevent the offender from reaching the ball in the middle of the circle.  After a few iterations the PAX began counting down by completing 5 merkins for each participant.  Everyone participated that wanted to (I know who you are…).

    Pair up for the much anticipated 2-2 matchups.  Play half-court for 3 minutes.  Winning team stays, losing team rotates clockwise.  Odd team out does WWIIs for 3 minutes.

    After 15 minutes we gathered our belongings and race back to the flag.

    Moleskin
    Welcome FNG Flange!  This workout should not necessarily be your litmus test for whether or not you come back.  We are mostly business when it comes to workouts but every once in a while it is nice to do something different and have some fun.

    YHC appreciates the PAX suffering through some of the attempted exercises before we got to the more enjoyable 2-2 games.  If the PAX would have allowed it, YHC would have scheduled 45 minutes of 2-2 games.

    In 3 years, the PAX has attempted 14 free throws and only made 2.  Of those 2, Sippy Cup is the only one to make a free throw.  In 3 years.  1 person, 2 free throws.  Maybe we should try this again in the summertime when it is light.

    For those wondering, this is what a tap drill should look like.  Also, these kids are like 12.

    And this is what a box out drill looks like.  Skip to ~3:30 for some good examples:

    Enjoy the games everyone!

    Splinter out

     

     

     

  • The Westham Kickback

    Ten noble steeds, including the one armed bandit, gathered in the pre-dawn for this morning’s iteration of Spider Run.  Splinter commandeered the Q from Lockjaw who had it for the past month.  Not surprising, Lockjaw wasn’t Q’ing so he didn’t post.  Route went something like this:

    Rather straightforward 4 mile loop.  Run across the lake, meander up the hill to Keller and out the College Drive entrance.  Cross College, up Glen Pkwy and take a right on Westham.  Westham all the way to Patterson, right on Patterson, Right on Horsepen.  Cut through fraternity row, back by the baseball field and back to the VSF.

    5 milers took a left on University and ran across Ridge and up to Ralston.  Turn around and come back to Westham and complete the loop.  Adding the long way around the lake to finish.

    6 milers did the 5 mile route and took a right on Waveny, working down to Horsepen then turning around and heading back to Westham.  Follow the 4 mile route to Horsepen, left on Glen, right on Ridge Top, left up Chandler and back down.  Continue on Ridge Top, cutting through fraternity row and back to the VSF.

    Moleskin
    Marvelous morning for a run.  Light six mile crew this morning but conversation centered around all the positives of parents living vicariously through kids sports.  Everyone is injury free and gearing up for the CSAUP.

    Great to see Wheelbarrow out there this morning.  Must be the pull of CSAUP training.  SoJ is looking strong and may be able to field 2 teams.  Keep recruiting.

    Saab was a blur this morning.  Ran to the AO, ran around, then ran home.

    TClaps to Two Can for keeping the PAX abreast of Gen Z lingo.  Parties aren’t parties anymore, they are kickbacks.

    Keep kicking back gentlemen.  Crank up some Angus Young and enjoy the day.

    Splinter out.

  • Bear Crawl Doping

    Eight fine gentlemen emerged in the waning gloom for a Splinter led beatdown @ WDog.  Huddle up around the flag while waiting for Hardywood to put his shoes on, then away we went.  It went something like this:

    Long mosey to the east side of chigger hill for COP:

    20x Smurf Jacks
    15x Russian Soldiers (or Hillbilly soldiers for one)
    Typical routine for arm circles forwards and backwards
    20x Mountain Climbers
    10x WWI situps

    The Thang
    Slow saunter over to fountain lake for 10+ minutes of merkins.  Gather at the southeast corner and run to the 1st light post and complete 2 merkins.  Run back to the start and repeat 2 merkins.  Run to the second light post and complete 4 merkins.  Run back to the start and repeat 4 merkins.  Continue as many light posts as you can get to in 10 minutes, doubling the merkins at each light post.  Stopped shortly after 10 minutes.

    Work our way back to the VITA loop, stopping at the nearest corner.  Bear crawl counter clockwise on the loop to the first station then complete 10 jump squats.  Keep working our way around the track until YHC said stop.  Audible after the first 50 yd bear crawl (because that sucked) to alternate between lunges and bear crawls.  Quick audible to stop the mayhem after 4 stations.

    Run, reportedly in the wrong direction, to the end of light post row (Boulevard & Trafford).  Escalating burpee light posts.  Start at 1, adding 1 burpee for every light post you get to.  Continue to the end of the sidewalk.

    Run back to the flag, stopping for some pole smoker indian run with flutter kicks as the idle station.  Exchange pleasantries with our peer workout group before circling up for COT where YHC took us out.

    Moleskin
    What a wonderful day to be out in the gloom.  With the light and temperatures increasing in the morning, the gloom doesn’t quite feel so gloomy.  The PAX was highly appreciative of the cardio friendly workout today.  Apparently the PAX did not appreciate YHC calling out 5 minutes left during 10 minutes of merkins.  Bodo’s wondered if that meant 5 minutes left in the workout.  Alas, much more to do.

    Bear crawl stations on the VITA trail seemed like a good idea but was quickly modified due to overwhelming sucky-ness.  Even Honeydo was thankful for the audible there.  Apparently he has been working out with the Russians the past few weeks as his bear crawling form was top notch.

    Swirly was itching to provide advice to our peer group on how both partners can benefit from certain exercises.  Glad he stayed on the straight path back to the flag.  Great catching up with you today Swirly.

    Announcements
    – CSAUP planning is in full effect.  Lobby your team captain for your ideal legs.
    – Breaking Bread this Sunday.  See Kubota.
    – Healing Place Saturday after Dogpile.  See Honeydo or Upchuck.
    – Prayers to all our PAX members going through grief or anxiety.

    Apologies to any LIFOs that may have been out there.  No chance you would have found us today.  Enjoy the day fellas.

    Splinter out.

  • Plan B

    Eight moist, yes I said it, spider runners gathered under the drive through in preparation for a run in the rain.  We waited, and waited and waited until 5:29 when YHC threw out Plan B.

    Route was over the river.  Take the normal route out the south UR entrance, across the shopping center, across the bridge and downriver to various turn around points.  Loop around the half cloverleaf for 4 milers (no takers today).  Turn around at rock falls for 5 milers.   6 milers pulled an audible and turned right just past rattlesnake creek and meander our way up to Cherokee.  Everyone turned around and made it safely back to the start.

    Moleskin
    YHCs streak of impeccable instructions continues.  Today’s route was familiar.  Instructions included go across the bridge and go downriver.  Turn around where you see fit and come back.  Singer looked slightly confused but was working it out in his head and confirmed with:  “if you are coming across the bridge you go left, correct?”.  Correct.  Someone else retorted with “go under the bridge”.  Saab attempted to clarify the instructions by telling everyone to go west which was incorrect.  Whichever your preference, Singer’s, the retorter’s or my original downriver instructions would have been accurate.  West, unfortunately, was inaccurate.

    Great run today.  It was nice to have a headwind at the start so it would follow us home.

    Announcements
    – CSAUP.  Everyone is excited.  Team captains starting to emerge.
    – BRR.  Only hard commits accepted.  See preblast

    Splinter out.

  • Mission Accomplished

    Thirteen Monday morning regulars convened in the bus loop for today’s Hoedown.  Fudd secured his keys and off we went to the far end of the parking lot by the donation vessels for…

    COP
    20x SSH
    20x Mountain Climbers
    15x Arm Circles each way
    10x Don Quixotes (9 if you got a slow start)

    The Thang
    Partner up for 1K / 5K.  1000 exercises while you alternate with your partner running to the bottom of Lindsay and back.  Exercises were 100 jump squats, 200 derkins, 300 flutters, 400 LBCs.  Box cutters until exhaustion for those that finish first.

    Stroll over to the drop of loop for curb crawls.  Bear crawl to the other side, 1 merkins, crawl bear back, 2 merkins, etc. up to 8.  Repeat 8 and then work your way back down to 1.  Various Al Gore positions while we wait.

    Quick saunter to the lightpost at the far corner of the lot for escalating burpee lightpost.  6 lightposts, starting off at 1 burpee increasing by one at each lightpost all the way to 6.  Don Quixotes until you get light headed or the PAX finishes, whichever came first.

    Speed walk over to the flag for 10x ring of fire and mary which included single leg APDs, hello dollys, american hammers and reverse plank for 60 seconds to finish it off.

    Numbers, names, YHC took us out with a spring like prayer.

    Moleskin
    The PAX was hungry this morning for a beatdown.  Plenty of grunts and gasps during 1K/5K.  Kudos to whomever started with jump squats.  That jaunt down Lindsay was longer than expected.  Most of the round 2 fellas never jumped a squat.

    Future Hoedown Qs take notice.  There is a large street sign hidden by the shadows right at the top of Lindsay on the other side of the road.  If you decide to use that as a runway, be sure to advise the PAX of said sign in advance.

    Someone softly inquired what got YHC in such a foul mood this morning.  By contrast, I had a wonderful weekend and was looking to start the week off with a bang.  You know it’s a good workout when Saab discloses that he is walking home instead of running.  Mission Accomplished!

    Announcements
    – CSAUP.  Get your teams together
    – See Upchuck or Honeydo about helping those recovering from addition train for the 10k.  Immediately following Dogpile in February and March.  Run a few miles to help those recovering.

    Splinter out.

  • F3RVA Century Classic

    F3RVA Century Classic

    Disclaimer:  Welcome to the F3RVA Century Classic.  This is a peer led workout.  None of us are certified instructors.  The details below will allow the opportunity for you to push yourself but please do not hurt yourself.  Much of this CSAUP will be executed overnight and on roads with varying traffic.  It is up to you to take the proper precautions for reflective gear and visibility accessories.  They are highly recommended and potentially required for participating in this CSAUP.

    Having said that… announcing… the F3RVA Century Classic.  Many of you have heard the rumors about this spring’s CSAUP.  Well, here are the details:

    When:  April 13 – 14, 2018.  Yes, Friday the 13th.
    Where:  Every AO
    Start:  7:00PM
    End:  ~10:00AM
    Distance:  ~100 miles

    The route is pictured above, starting from Dogpile, meandering through Daville, Richmond Proper, Tuckahoe, Short Pump and SOJ before heading back to a finish at Dogpile.  Details will continue to be flushed out over the coming months but preliminary routes are planned.

    Teams will be any combination up to 9 people and it will be a relay race.  The initial suggestion is to organize by nano-region.  However, some nanos may have more and some may have less than the desired number of people.  You are all smart PAX members and will figure out how to make it work.  Also, there are no stipulations that runners have to remain in sequence.  In other words, if there is a new runner on your team that wants to take the shortest two legs, go for it.  We want this to be as inclusive of an event as possible.  FNGs and Kotters welcome.

    There will be consideration for bikers as well.  The non-corporate event planning executive committee has a few ideas for how this may work.  If you are a biker and want to participate please reach out and offer suggestions.

    This is also the weekend of the Monument 10k.  We have taken that into account when planning the routes, hitting the northern AOs first and clearing out well before those festivities begin.  What that means is there is an opportunity to double dip by running some early legs in the relay and stroll up to the 10k and finish it off.  Double dip credit to anyone pursuing that challenge.

    Since this CSAUP will hit every official AO in the region, each region will have the opportunity to choose 1 AO in their region as a “fun stop” (official name TBD).  The choice and details are at the discretion of the region.  This could be a team challenge that has to be accomplished at the stop, a riddle that has to be solved, a ridiculous selfie that must be posted to the twitterverse… any and all ideas are welcome here and should remain a secret until race day.  Start the creative juices.

    Rosters will be managed by individual team captains.  Individuals that wish to participate but are not aware of the teams can reference the following spreadsheet:

    Rosters:  https://docs.google.com/spreadsheets/d/1WFI-ggmeWUZKJDwLyO6zmb6mkW2MT0aPDAXNrKFEqYM/edit?usp=sharing

    Alas, YHC would be remiss to announce this CSAUP without posting the details of each leg.  Route, distance, and elevation are included.

    Stay tuned for more details but in the meantime enjoy!

    Overall Route:  https://drive.google.com/open?id=17Ktr5nhIW7nbgWwCi4KXOR_Aq1xGThKw&usp=sharing

    Leg Start End Start Distance End Distance Leg Distance Route Est Start Est End
    1 Dogpile Punisher 0.00 3.43 3.43 https://goo.gl/KXG9Nj 7:00 PM 7:30 PM
    2 Punisher Manndate 3.43 10.88 7.45 https://goo.gl/5JZPkF 7:30 PM 8:37 PM
    3 Manndate The Creek 10.88 15.87 4.99 https://goo.gl/osBXPe 8:37 PM 9:22 PM
    4 The Creek Daville 15.87 21.26 5.39 https://goo.gl/hZtvFf 9:22 PM 10:11 PM
    5 Daville Punisher 21.26 28.76 7.50 https://goo.gl/F3dK7G 10:11 PM 11:18 PM
    6 Punisher 45MoM 28.76 31.71 2.95 https://goo.gl/gEqmXK 11:18 PM 11:45 PM
    7 45MoM RollerCoaster 31.71 34.44 2.73 https://goo.gl/Z7GRZW 11:45 PM 12:09 AM
    8 RollerCoaster Hoedown 34.44 38.05 3.61 https://goo.gl/zyCtsA 12:09 AM 12:42 AM
    9 Hoedown Circus Maximus 38.05 43.31 5.26 https://goo.gl/d9SLp3 12:42 AM 1:29 AM
    10 Circus Maximus Gridiron 43.31 47.01 3.70 https://goo.gl/WmPdPy 1:29 AM 2:03 AM
    11 Gridiron Heartbreak 47.01 52.96 5.95 https://goo.gl/Ww7Ls2 2:03 AM 2:56 AM
    12 Heartbreak Spider Run 52.96 57.14 4.18 https://goo.gl/wQvS5V 2:56 AM 3:34 AM
    13 Spider Run TwinTeam 57.14 66.92 9.78 https://goo.gl/jTNohH 3:34 AM 5:02 AM
    14 TwinTeam SOT 66.92 76.26 9.34 https://goo.gl/BnLxgT 5:02 AM 6:24 AM
    15 SOT Timberwolf 76.26 79.94 3.68 https://goo.gl/1RACNZ 6:24 AM 6:57 AM
    16 Timberwolf NoToll 79.94 88.00 8.06 https://goo.gl/j5jZjj 6:57 AM 8:10 AM
    17 NoToll Batteau 88.00 96.26 8.26 https://goo.gl/4dAxVd 8:10 AM 9:24 AM
    18 Batteau Dogpile 96.26 101.91 5.65 https://goo.gl/WP7ESd 9:24 AM 10:15 AM

  • If Fudd understands and you don’t… what does that say about you?

    Twelve Spiderlings gathered by the commons to witness a series of perfectly clear instructions.  The majority were able to follow (including Fudd), were you?

    Route
    There was a basic 4 mile loop with two offshoots, each one adding an additional mile.  4 miler loop included navigating out the south entrance, towards the bridge, right on Westham Station, up south ridge, across to Westham, right on Baldwin, right on Wood, left on Lakewood and back to the start via a pass by the baseball field.

    5 milers were <<supposed>> to add on Ross.  Half-way up S. Ridge instructions were to take a left and go to the bottom of the hill and come back up.  Only 29% of the 5 milers followed directions, the others followed Lab Rat?

    Six milers first took a right on Old Bridge then right on Hillside.  Up to River and back down.  Then also do the Ross hill.

    Moleskin
    Fudd reveled in the clear directions this morning.  Hitting every turn (1) correctly.  Others need some self reflection on this realization.

    Marv inexplicably consumed mexican, wine and Stella Artois last night and thought that would go well on his run this AM.  Saab forgot his banana which will likely screw up his entire day.

    Great to see Sugar Sock on his first Spider Run jaunt.  Don’t be discouraged by your fellow runner’s inability to listen to instructions.  There are some good routes around UR.  Complicated but good.

    Announcements
    – Double dip opportunity for the CSAUP for those that want to run the monument 10k.  Run your 2 legs early and be primed for the run up and down monument

    Splinter out

  • 10 Days of Spider Run Christmas

    Nine spider runners shed their reflective vests and headlamps for a long awaited Splinter interval Q. This iteration lined up with the theme of the day, proliferating Rosie’s 12 days across all AOs. We only celebrated 10 days. Here’s how it went down:

    Run by the lake, up the steps, across the bridge to the plush intramural field. Line up on the endline for:

    Day 1: Run to the goal box line and back, 12 LBCs
    Day 2: Run to the 20 yard line then repeat day 1, 12 mountain climbers
    Day 3: Run to the midfield line then repeat day 2, 12 diamond merkins
    Day 4: Run to the far 20 yard line then repeat day 3, 12 imperial squat walkers
    Day 5: Run to the far goal box line then repeat day 4, 12 burpees
    Day 6: Run to the full field then repeat day 5, 12 dips
    Day 7: Run to the goal box line and run backwards back to the line then repeat day 6, 12 lunges
    Day 8: Run to the 20 yard line and run backwards back to the line then repeat day 7, 12 merkins
    Day 9: Run to the midfield line and run backwards back to the line then repeat day 8, 12 american hammers
    Day 10: Run to the far 20 yard line and run backwards back to the line then repeat day 8, 12 flutter kicks

    Mosey back to the VSF where Fudd took us out.

    The Spider Run regulars have been anticipating interval training every time YHC shows up to Q the run. When YHC announced neither reflective gear nor illumination was necessary, the PAX acknowledged with a collective sneer. Here were the highlights:

    – Sippy Cup was finally able to work in backwards running during regulation time. Normally, he brings this out in OT and makes the rest of us feel inadquate.
    – Marv is slowly trying to figure out how to run to the AO from his new domicile. Mumblechatter denoted a possible flip of his current house.
    – Singer is excited for HDHH next Wednesday, providing time for him to reflect on his first training run of the year. The man has come a long way from his 1.5 mile training run before the last HDHH at The Answer. You’ve come a long way in 9 months.
    – TYA was noticably quite this AM. Perhaps it was the crescent moon.
    – BT has a coworker’s spouse going under the knife today for a significant surgery. Thoughts and prayers.
    – Saab had his fill of intervals and ditched the PAX on the way back to the flag for a quick jaunt home. He was thankful for “a whole lotta suck”
    – Swirly continues to battle back with ailing feet. The consensus was the intramural field was quite posh. Perhaps a Spider boot camp is in the works?
    – Fudd is pounding sexy again. #SEXY
    – Splinter appreciates the PAX entertaining today’s variation of the 12 days.

    Till next time.

    Splinter

  • Democracy Prevails

    Eight Spider Run regulars huddled around #bigblue prior to embarking on our journey today.  Nothing new today.  A suggestion from Pucker to take down the first class streets did not make it out of committee.  The PAX voted and River Run it was.

    Through the bat cave, across the river, turn left (not right TYA) and head along the river up to Cherokee.  Turn around where you see fit to hit 5 or 6 miles.  Six milers challenged Rustic road and nearly lost.  Turn around and head home the same way you came.

    BOM and Marv took us out.

    Moleskin
    No one signed up so the vote went to the PAX for the route of the day.  We’ve been at this long enough to have plenty of choices for everyone.  River Run is a crowd pleaser given the long weekend behind us and the upcoming races this weekend.

    Potpourri for the day includes:

    • Lab Rat can speak dog, almost causing Kenya to jump off the bridge
    • Marv’s prays for us all to go out in the world and be better GCs (edit: general contractors)
    • Pucker’s identified the fountain of youth, perpetually maintaining his lack of respect
    • TYA over paid for a headlamp.  If you need a light this is the corporate approved version.  Order today.  https://www.rei.com/product/890322/black-diamond-spot-headlamp-2016

    Hopefully Sippy’s brief encounter in the bat cave on the return route was indeed brief.  Recover fast my man.

    Party tomorrow night @ Baldwin.  Big race Saturday.  Bear Creek Sunday.  If you see a friend wish him luck.

    Splinter out