BRR is the 7, 8, and 9th of September. Yes, that is a long way out, but registration fills up quicker and quicker each year. We are planning on getting our registrations in by mid February. Please let us know if you plan to run so we can figure out how many teams to sign us up for.
Also, if you are interested in driving for BRR let me know. It is a great way to get the experience and learn what the race is like.
TYA
4 stalwarts posted for a new years morning run. Weather was 40 and sunny to start.
The Thang:
Long run was northbank to buttermilk and back, using the new bridge crossing. Short run was northbankt to parking lot and back.
NMM
Despite all the prediction, TYA was not flying solo this morning. I pulled into the parking lot to one car (not and F3 PAX). Shortly thereafter, Offshore pulled into the parking lot, followed by Saab and Flipper. Great to see everyone out there this morning on the first day of the year. TYA and Saab opted for the long run and Offshore and Flipper headed back after the northbankt so they could make church (at least for Offshore). Great to hear Flipper tell the story of his first posting at the trail run, thinking it was going to be a 2-3 mile jaunt and finding out it was a 7+ mile run…ooops.
Since I got my new watch and have all kinds of advanced metrics, I have been getting more and more into the running metrics – as a lot of runners seem to be. So, in that spirit, when Saab and I finished our 7.25 mile run at 8:20 this am, I decided to see what kind of yearly pace we were on. So, if we continue the pace and put in 7.25 every 8 hours and 20 minutes of the year, we will cover over 7,500 miles (almost 2.5 times back and forth across the country). Should be a piece cake.
Great to run with Saab this AM and have some time to chat along the way.
See you guys out there later in the year
3 hardy souls took the trip to Waynesboro to hit the AT and put in some trail miles. One stalwart headed out on his own to the same trail to put in a few miles.
The Thang:
Drop the car off at Blackrock Gap and take a shuttle back to Rockfish Gap. Hit the AT and traverse our way back to the car (a reported 18.7 miles).
NMM
After about an hour into the trip, we ran into the Whittler who had just turned around to head back to Rockfish Gap. Since he had an aborted trail run on Monday, he was worried about going the full distance so was going to put in 10+ on his own. We pleaded and cajoled him into joining us and making the remainder of the trip to Blackrock. Great to have four of us out there together to make this trip.
The first three or four miles of the trip were uphill and rocky and provided very little opportunity for actual running. The terrain and vegetation took a quick turn thereafter and was much more runner friendly. This section of the trail saw some major elevation changes. We climbed just over 4500 feet and descended about 4100 feet, gaining just over 400 feet for the trip. Also along the way we crossed the road 4 or 5 times. After a while, once I saw a road, I was pretty unhappy because each road signaled a major climb on the other side. For the trip, Lab Rat had us logged in at just over 20 miles, while YHC had us at 19.4.
More people on the trail today than our last trip to the AT. We saw one hiker that was covering out route today and an older gentleman from Colorado who was one segment away from finishing the 105 miles in the park (later in the spring, his wife is going to join him and traverse the whole trail). We saw this gentleman hitchhiking back to his car at the end the day and Upchuck turned his vehicle around and gave him a ride back to his vehicle.
An obligatory stop at Bodo’s on the way home saw each of the PAX ordering enough food to feed several people. Bodo’s is always good, but after miles on the trail, it is exceptional.
The trips to he AT are long days, but incredibly fun and challenging. Nothing like the hills you get on the AT to train you for a long distance jaunt. Also, running the trails of the AT brings a whole new appreciation and understanding of the challenges or trail running. YHC, incredibly, was the only one to take a fall today.
10 willful souls posted on a Thursday in late December. Weather was 70 and sunny..or maybe it was high 30’s and raining…either way, the sun was shining at Mary Mumford.
The Thang:
Mosey to the circle at the front of the school. 15x Don Quixote. 20x Imperial Walkers, 25x LBC’s, and 30x SSH’s. Ascending curb crawls up to 13. Mosey to corner of school. Lt. Dan’s to the front entrance of the school. Mosey to benches in front of school for tabata dips and step ups. Mosey to side of school for double-triple check (peoples chair, mountain climbers and run to fence). Mosey back to front of school for Descending curb crawls from 13 (as Swirly say at the amphitheater, what goes up, must come down. Lt. Dan’s around parking lot and back to shovel flag.
NMM:
Today the weather brought us the gloomiest of the gloom. 30 degree weather with steady rain (the only salvation was that he rain did not start coming down steadily until a few minutes into the workout). These are the most difficult days for YHC as the combination of the wet and the cold make the workouts the hardest. I would much rather the bitter cold, snow, pouring rain in the summer, or extreme heat. I think the PAX agrees, as the amount of second F post workout was at a bare minimum. 2 minutes post COT only 1 or 2 cars remained in the parking lot and all PAX had taken refuge in their cars. T claps to all that wrestled themselves out of the fartsack and made it out today.
Lots of attempts to manage the rain and cold this morning. YHC went with the raincoat, which worked to a certain degree, but it was soaked at the end. Toucan and his crew went with the big canopy tree for the tabatas. Others went with the minimal amount of clothing to reduce the amount of water carried around for the day. Either way, we were all pretty wet and cold by the end.
Rack PT. Enough Said.
Announcements
January monthly challenge is LBC’s. Sign up now.
Smokey mountain relay and ragnar coming up in April, Start training now. Check with Swirly on SMR and Toga on Ragnar. Both are great runs and a good goal and challenge. Stretch yourself and sign up for one now.
10 strong and fleet and one four legged friend (Oakley) posted for a Spider run on a glorious Tuesday morning.
The Thang:
Mount Henrico: From the lake take the road around to the baseball field and through the parking lot to the main road, turn left, right on lakewood, right on wood, left on baldwin, right on westham parkway, left on baldwin, left on rock creek, left on ridge, right on university, right on julian, summit the hill to Parham road. Reverse directions for five milers. Six milers add the loop on Arlington on the way back.
NMM:
Two choices offered to the PAX today for the run. 1) over the river and through the woods – across Huguenot bridge to she south side and then either up or down river and 2) Mount Henrico Second, hillier route was chose. As Sippy Cup said “we came to run hills, we might as well do them”. I was hoping the PAX would choose the easier river route, but in the end was glad to summit Mt. Henrico again. YHC was told that when the faster crew reached the top, Marv insisted that the group take a right onto Parham and navigate to intersection of Patterson to make sure they had indeed made it to the highest point.
YHC had “promised” a couple of the PAX that were doing the Appalachian trail on wednesday that we would do an easy four miler. After the PAX chose mount henrico and given the groupings and numbers, I reneged on my promise and made Lab Rat and Upchuck come along for the full tour de Mount Henrico. Lab Rat had EH’d FNG Rex to come along for the run. He told Rex that the plan was for an easy 4 miler. When Rex saw the speedsters and heard the option, he quickly changed his mind and went all in with the fast group (one of the benefits of being young and in college is that speed is still in your side). Glad to have him out there with us.
When i saw Saab this morning, i was a little disappointed. I also punched him to show my displeasure with his posting. I had the mistaken impression that Saab was going to take the week between Christmas and New Years to let his body rest and heal. Alas, he posted for Spider Run after all, not being able to resist the workout. I am not one to take time off either, but sometimes discretion is the better part of valor. Hopefully he will take some time off while in NJ (if Mama Saab lets him)
70 and sunny at the start. Many were overdressed for the weather, but that happens in December.
The Thang:
Mosey to COP, 1 burpee, 18 SSH, 9 burpees, 18 Don Quixotes’s, 6 burpees, 18 Imperial Walkers, 3 burpees, 18 LBC’s. Mosey to long field in from to the carillon. Northeast Beast. 19 of given exercise to start, then 6 at each beast point. Exercises, not in order, were Freddy Mercury, Lt. Dans, Mountain Climbers, Merkins, Squat jumps, and box cutters. Mosey to amphitheater 4 dips at each step and 8 extra at the bottom (total of 80, unless your Wedding singer and then the number is 84), Incline merkins to the top with 4 at each step and 8 more at the bottom. Mosey to shovel flag. 40 2 count LBC’s.
Moleskin:
The Q was totally lost in the AO this morning. It was as if I had never been to dogwood dell this morning. I took us across the parking lot to avoid our normal initial mosey and almost ran into a fence. From there, I took us to the big field in front of the carillon, but I ran by the field and had to be redirected by the PAX. Finally, on my way to the amphitheater, I missed the entrance gate. Again, the PAX routed me in the proper direction. On the way back to the VSF, Circle K noted that despite my many miscues this morning, the PAX was still following me. Luckily, the last mosey went well and we made it back to the flag without incident.
Lots of mumble chatter this morning. Apparently Flipper had quite the view during the Don Quixote’s this morning. It was suggested that he might want to hit it really hard at HDHH this afternoon to kill any braincells that saw that awful sight. Lab Rat, as usual was jawing with Saab, throughout the Northeast Beast. I was right next to them the whole exercise, but honestly have no idea what they were talking about (except maybe Saab’s salty nuts and other treats he can provide for Lab Rat’s children. Honestly, I stopped listening because the whole thing was getting creepy). YHC’s now perfect SSH form garnered some talk, but honestly, my form is now perfect (as long as I can control the cadence and not look at someone who is out of sync).
Toga and BT were planning a post workout breakfast with each other. (The PAX wishes to thank the two for the invitation to join in…oh, forget it, they did not extend that invitation). Toga suggested ET to begin with, but when told they were not open asked “what kind of communists are they”. When someone suggested going to Moore St Cafe, they declined quickly, because it was not on a direct path from Dogwood Dell to Casa TOGA and BT. Given the criteria, not sure where they ended up?
Today was tribute to my mom, Ruth Salvucci, who was born on 4/18/1936 and is currently 80 years old. Mom has lived a long, good life and was a great mother (as evidenced by how wonderful I am) As most of you know, Ruth is in a nursing home in Richmond. Her main activity while there has been to constantly walk the halls. Mom loves to move and be active, as such, I tried to keep us moving today. Moms journey with us is nearly over, so before she moves on, I wanted to do something in tribute that I could share with her. Thinking through and executing on this workout was cathartic for me and I appreciate the Pax letting me lead and indulging my bizarre fascination with numbers.
Announcments
HDHH today at brewery on Foushee
CSAUP event on January 21st of January
LBC challenge set for January, 10000 is the goal. Splinter to set up the spreadsheet (although Splinter has not volunteered to do this yet)
Flashdance is organizing training runs for Belmonte race. Let him know what dates work for you.
The Thang:
11 PAX posted on a chilly December morning at Bear Creek State Park. Weather was 35 and cloudy at the start and little bit warmer at the finish. 10 mile trail race (loop) in Bear Creek State Park.
NMM:
Lost Boys and Girls. First of all, it was officially a 10 mile race. The route was changed from last year to a loop route versus and out and back from last year. 8 of the PAX hit the trails and were able to navigate the route and clocked in just over ten miles (between 10.2 and 10.5 depending on who’s GPS you believe). 3 of the PAX did much more than than 10 miles, probably somewhere around 15 for the day. The three who were dissatisfied were Chum, Circle K, and TSB. Chum and TSB caught up with each other on the trail and finally found pay dirt around 3 hours after the start.
Still missing was TSB. YHC was a little bit nervous when she didn’t show up 15 minutes after I finished (since I had seen her at mile marker 7 and knew she was feeling well). After an hour I was internally panicked and trying figure out how to track down a 15 year old in the huge state park. I decided to walk back on the route and see if I could find her (periodically yelling her name along the way). At the same time Honeydo and BT jumped in their cars and searched the surrounding roads. About 3/4 out from the start I ran into Chum and Circle K and my panic rose dramatically (it was my hope that she was lost with them). I walked another mile or so into the woods and ran into another runner looking for his friend. Graham said he had been all the way back to the water stop where i had seen Leigh and there were no others on the route. Panic level rises. He got on the phone to his spouse back at the finish and had others trying to track her down. About 1/4 mile from the finish, I got a call from TSB that she was safe and was being transported back to the finish with another runner that she had been with….Total relief. Honestly, everything was fine emotionally until I hugged her and faced the possibility that she could really have been lost.
Thanks to all the PAX who helped out looking for her (which was everyone on site). One of the best things about the brotherhood of F3 is that you have a group of guys that have your back. I knew that if I asked anyone to go back and rerun the race and search for Leigh, they would eagerly go back and start searching. Knowing that all that support was there kept me calm during the whole process. So enough of that…here is the real story from the rest of there run.
The Bloody Sock: When someone asked at the end for a show of hands for those who had fallen on the run, all but one PAX – L O L A – Lola raised his or her hand. Well done L O L A – Lola. One PAX member who you definitely did not have to ask was SAAB. Saab had blood (frozen blood he said) on both of his lower legs from a fall. Seems Saab took a spill after a couple of miles and hit the deck hard. Several of the PAX stopped to help, but Saab insisted that everyone keep running. He collected himself after a few and then passed all but L O L A – Lola on the way to the finish. YHC didn’t buy the “frozen” blood claim until we got in front of the fire and saw the blood unfreeze and start dripping down his leg. To Saab’s dismay, it made its way all the way to his sparkling white sock and left a sizable stain. Maybe Saab’s socks will soon be found in the baseball hall of fame next to Curt Schilling’s
I’ve been pants.I For a very small time I had a lead on Lab Rat during the run. When he closed in on me about a 1/4 mile into the run, he approached stealthily from behind saying nothing. He passed quietly and took a good yank on the left side of my shorts. The shorts I had on were a bit loose, so what would normally have been a tug sufficient to merely pull the shorts a few inches down had a greater effect. The left side of my behind were totally exposed. Not sure how much of anything else, but the women who was passing me at he same time was quite vocal about her displeasure with the display. (to his credit, Lab Rat said nothing before, during or after this incident making all that much better)
Swirly in a rut. About a mile and 1/2 from the finish, I turned the corner and saw someone who looked like Swirly, Knowing it could not have been him, I did yell out, I just kept running. When I began to pass I found that it was Swirly. Swirly had taken a tumble of his own and hit left foot had found a deep rut on the trail. He was hurting physically, but had the capacity to get himself back to the finish line. The dude gutted out the last 1 1/2 and sprinted over the finish, as you would expect. After Swirly made it clear that he much preferred the safety and rhythm of street running.
Bog and Beers, Smoke and Stories. Right after his finish, Lab Rat engaged in operation food. The “BOG” he made was exceptional and hit the spot post run. He had a full spread prepared for the PAX including some home brew, other drinks, cookies, bread and all the seasonings (actually only one – Tony Chachere’s – which is all that you need). We all sat around the fire for a couple of hour – trying to avoid the smoke (rabbits) and telling stories from the run and old times. It couldn’t have been more fun. Thanks so much to Lab Rat for putting together such a great feast post run!!!!
Mid 30s and sunny for the start of a friday morning jog from MM.
The Thang:
St. Christopher’s loop: 6 miles down grove to Roseneath to Patterson to St. Chris Lane to 3 Chopt to Grove and back to the flag. 5 miles down grove to malvern to Patterson and back. 4.5 miles down commonwealth to Patterson and back.
NMM
The fast boys are fast. They let the horses out of the barn today and easily made the 6+ miles in the 45 miles that were allocated. Group included Sippy and Marv (the bronchitis crew), Saab and L O L A – Lola. Fudd started out with them and hung with the group for a bit, then decided to slow things down a little bit and run with the rest of the crew. He hit the jets to catch up with us and then backed things off for the rest of the run.
The rest of the crew opted for the 4.5 mile relaxed run today. A few of the PAX are running the Bear Creek race this weekend and wanted and easy jaunt for this Friday morning. Since we were all going 4.5, I convinced (or maybe just told) Aisle 5 to do the 4.5 miles with us. He has been running a little bit on his own, but had not been out to a group run in a bit. He kept himself moving and had a great run with the rest of us. Swirly was like a caged animal doing the relaxed run, He survived, but you could see that there was excess energy that needed to be released. Fortunately Lab Rat had some of the PAX doing mini sprints (fartleks) during the run which kept Swirly, Back Bay, Lab Rat, Fudd and Taxi Cab ok with the pace. For YHC it was awesome to just have an easy relaxed run (as an aside, the pace I did today used to be my top end speed before running and training with the group).
Aisle 5 took us out with an emotional account of the run and the value of F3 in his life. Great to have you back out there today Mr. 5. Keep taking your DRP (daily red pill)….it is much better than the medication the doctors try to give you….
Good luck to the Bear Creek runners on Sunday. Aisle 5 will be on the trail run and could use some company for those that are not running Bear Creek.
TYA Out
6 strong men emerged from their fartsacks to take on the trails of Richmond.
The Thang
Northbank to Belle Isle to Buttermilk and back to the parking lot. Saab added a loop around Forrest Hill park.
NMM
Great weather for a run. 32 degrees at the start and 45 at the finish. Sunny the whole time. Given the weather and the recent discussions around appropriate attire, today was a good test of how the PAX felt. The PAX voted and the LBT (Long Black Tight) community ruled the day. Fudd and FNG The Whittler opted for the most manly option and wore the long black tights sans shorts. Upchuck donned the tights with shorts on top, a good choice, but an unnecessary component in the shorts. The rest of the PAX wore shorts (given the weather, not a bad choice). Had the weather been a little cooler, YHC would have joined Fudd and The Whittler with the LBT. Great to see the confidence (and fashion sense) of the group growing and more men standing up for their god given rights. Stay strong men!!
The trails and parking lot were packed today. Lots of hikers and other runners along the trail. Good to see the trails of RVA being utilized to their fullest (even better that no bikers were on the trails).
Great second F at Ellwoods afterwards for Saab, Upchuck, The Whittler and YHC. Conversation centered around the various running events we have and will participate in including the BRR, Bear Creek, and the SMR.
TYA Out
10 men posted on a beautiful fall morning. Weather was 47 degrees and gloomy. Perfect for a run
The Thang:
Mount Henrico redux. Run the side of the lake and around the baseball field. Left on the main road, right onto lakewood, right onto wood, left onto Baldwin, right onto Westham, left onto Baldwin, left onto Rock Creek, Left onto ridge, right onto university, right onto Glendale, left onto Julian. Run to top of Julian at the intersection of Parham (highest point in Henrico county – according to Splinter), turn around and return using the same route. 6 milers take a loop around Arlington on the way out and on the way back
NMM
Splinter did this route about a month ago and it is a great run. Lots of hills (and turns) makes for a good challenging run Splinter led Marv and Sippy along the way making sure no one got lost. BT and Swirly had done the route once before, but had trouble navigating a couple of turns. They circled back to get direction from YHC and found their way on the rest of the run. Backbay made most of the way, but not quite to the last turn at Julian. Toucan, Taxi Cab and I took a slightly shorter route hitting the Arlington loop and a run around the lake to finish things off.
Many thanks to Marv for his outward show of support for YHC this morning. After getting bullied and harassed in the backblast because of my wardrobe choices yesterday, it was a welcome site to see Marv enter in his running tights this morning to show his support for me and against this brutish type of behavior. I am looking forward to the day when the whole Pax unites in support and posts in this form fitting, comfortable and supportive garb. Running tights, yoga pants, leggings, compression tights – all are a beautiful way to add some fashion to your running attire. #shortsareboring\
Announcements
4 shirts are up on the website: Keep Calm and Mosey on, Daville, Circus Maximus (Toga and Wilson are sure to buy many of this clown themed shirt), and W-Dog (I hear their is a special or an extra fee on this shirt since it is a knockoff of the Woodfin corporate garb)
HDHH tomorrow. M’s and 2.0s welcome. 1701 Buford road (see my previous backblast)