17 Rolled in for a Spring Time Run/Bike in Winter
Today we did the reverse route of the February 4 CCV/UR route. Continuing the haiku theme:
This time in reverse
Down and back up in darkness
Found a new classic
Marv took us out.
Tag: RAMM
Mary Munford Elementary
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Haiku For You
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Need For Speed
17 showed on the 17th day of February in 2017
The Thang
Follow the Q down the road a mile to Thomas Jefferson High School. (YHC Note: this is the only themed tie into President’s Day). Line up fastest to least swift. Partner up with the fastest taking the slowest and so forth.
Partner 1 runs the track while Partner 2 performs various arm, chest, and ab exercises. Swap and Partner 2 runs.
Full out sprints of 400, 800, 800, and 400.
Quick ring of fire. Run on back to Mary.
Splinter took us out.
NMS
YHC likes to mix up our running so a diversion over to the high school track was in order. Speed work answers the question of “how to get faster” and the Pax delivered today. Mumble chatter was a minimum during the workout as the Pax was focused on running and recovery. Splinter was so fast he blew his keys out of his pocket and temporarily misplaced them.
Post run chatter focused on TYA’s sudden awareness of his need for a Subaru, the perils of low ceilings above hotel treadmills, and Saab’s recruitment of a Pax consisting of assorted house plants in the gym. Saab was missed on a running day – get better soon.
Lockjaw
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Running in the Dark
9 showed today for another Lockjaw Friday run.
No 4 milers today. 5s and 6s headed West on Grove and rambled the neighborhoods around CCV and into UR. A nice hill workout on the way home. 6s did a loop around the lake.
This may be a new classic for the portfolio based on mumble chatter.
Toga took us out.
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Nollirac
17 strong showed up for some running and biking through our fine city’s streets. There was a chill in the air. If only there was an app to predict the weather….
The routes – Carillon routes backwards (Nollirac) in 4, 5, and 6 mile distances.
YHC
A Pax favorite in a forward route, this reverse routing satisfied all. 6 milers found the need to commit to 6 early on which was a new dynamic. There was academic debate among the Pax to determine which route was hillier. Personally, I think the reverse route was hillier.
One thing for certain, the reverse route brings 4, 5, and 6 milers together for the last 4/10ths of a mile of everyone’s routes which is great for camaraderie.
It was good to see Ricky Bobby out after some time off. Double Bags did a great job committing to today’s run and covering those miles. Well Done!
TueKan disappeared somewhere en route. The Pax speculated that he had been “swiped to the right”. Speaking of disappearances, the 6 milers were met by a voice out of the shadows of the Carillon suggesting their pace today was sub-par. Was it their inner voice speaking or a concerned citizen? Sounds like a conspiracy.
Announcements:
-Marv can predict the weather with some degree of accuracy.
-February HDHH February 15 – Unless TYA is selling a house, I will Q this one.
-Saab Q tomorrow – This has been advertised as a strict kettle bell workout without any self-deprecating humor.
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Storming The Fort
11 runners and 2 bikers came out for another installment of Friday’s RAMM
Number off by 1s and 2s and form two columns as we mosey as a group into Windsor Farms. Upon entering the greens, partner up and perform the following:
4 partner burpees (each)
run
8 Boo-Yah Merkins
run
Elbow Plank
The Pax converges and goes deeper into Windsor Farms. When we got to the Civil War earthworks, we stormed up and over into the trench, performed 5 burpees, and bear crawl/crawl bear out the other side of the trench.
A nice Mosey down Sulgrave to Queen Charlotte and over to Portland. Partner up with someone your own size for partner carries up the hill. Three rounds with the following exercises:
Round 1 – 10 hand release Merkins
Round 2 – 25 PLT
Round 3 – 40 LBC
Mosey on to Cary St and circle up in the thick grass triangle.
10 APD and 21 American Hammers IC. Hot potato to Swirly for Flutter Kicks and hot potato to Sippy for elbow plank walks.
Run home using Cary to Malvern to Grove.
YHC took us out.
Since we were doing a boot camp with a run tomorrow, I figured we should taper a little and intersperse our run with a boot camp today. Lot’s of options back in the neighborhood to switch it up a bit as we took in the sights.
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F3RVA Podcast Intro… listen carefully
With hours of hard work, miles of roads driven, mounds of paper destroyed, Hundreds of thousands of emails deleted (no wait that was something else), many words used incorrectly and a few dozen packets of sugar.The F3RVA podcast is now here:
Hosted by TYA, Swirly, Bleeder and Saab, also, (with the occasional special guest)You get the idea…one at a time
You get the idea…one at a time
You get the idea…one at a time
If you like what you hear, you are welcome…… if you don’t blame TYA (He will take comments in his office; his office hours are every other Thursday from 9:00-9:01 am)
Enjoy!
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Hamilton!
Fifteen strong showed up for spring time in January. Fourteen by foot and one on two wheels.
Commonwealth to Cary and head East. Take a left on Hamilton and take to Westwood. 4 and 5 milers take a left on Westwood coming back on Malvern to Grove with 5 milers taking a victory lap around the school block when they get back. 6+ milers take a right on Westwood to the Boulevard and back on Grove.
Marv took us out today offering a special prayer for the treasonous Aaron Burr.
NMS
YHC has been reading Chernow’s biography of Alexander Hamilton and wanted to honor the founding father with a route the entire length of his namesake road. Running with Lab Rat and Upchuck, YHC did not realize he would also get a musical today. Going under the first underpass we experienced “Under the Bridge” by the Chili Peppers and upon the second underpass “Under the Boardwalk” by the Drifters. There was also some Dark Side of the Moon (during the impromptu astronomy discussion) , Timberlake, and yes, Hanson.
On another note, it turns out there is a massive WDog headquarters on the other side of Broad St. That AO is taking off! It must be the t-shirts.
This may be episode one of YHC’s founding fathers running series.
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38 Special
“If you don’t know where you’re going, you might not get there.” Yogi Berra
This morning 17 pax comprised of 16 regulars and 1 FNG arrived to sunny and 70 weather for a little runnerama.
The thang:
This is a trifecta workout. Each group ran the same loop 3 times. The goal of this workout is to run each loop faster. The objective is to learn pacing, discipline and grit.
4 milers completed 3 loops of the following- L on Grove, L on Maxwell, L on Cary, L on Commonwealth. Loop was approximately 1.34 miles
5 milers completed 3 loops of the following- L on Grove, L on Lexington, L on Cary, L on Commonwealth. Loop was approximately 1.66 miles
6 milers completed 3 loops of the following- L on Grove, L on Roslyn, L on Cary, L on Commonwealth. Loop was approximately 2.0 miles
Numberama, namerama and Marv led us out.
Moleskin – Solid work gentlemen! This is a favorite running workout of mine and a great way to shake things up a bit from just putting in some miles. Great job McFly! YHC mistakenly thought Sippy Cup had been recruiting from the UR track team. This was a solid effort by all. YHC was enlightened by TYAs interesting choice in his media consumption as a young man and acute observation of grooming habits. Perhaps not Smithsonian worthy content, but telling of the times none the less.
News
Plan on being at Dogpile tomorrow regardless of weather. If you are snowed in, please wake up accordingly so you can run to the AO.
1/21 CSAUP – Details are here.
Be super.
Hardywood
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An End To A Taper…
17 strong came out this morning for perfect running weather.
4 Milers – East on Grove, Left on Boulevard, Left on Monument, Left on Westmoreland
5 Milers – East on Grove, Left on Meadow, Left on Monument, Left on Westmoreland
6 Milers – East on Grove, Left on Harrison, Left on Monument, Left on Commonwealth
YHC took us out.
NMS
There was great turn out today with some regulars, a few visitors, and 2 FNGs, all with the purpose of covering some end-of-year miles. YHC planned routes with the intent of bringing everyone down Monument to take in the holiday lights and decorations, but alas there were few to be seen. Either everyone is using timers or Monument has moved past the holidays. Time will tell.
Beyond the usual discussion regarding tights vs no tights, TYA pioneered the use of very pale skin colored tights opening yet another dimension to the debate.
Personally, today marks the end of a running taper that extended way too long. It was good to be back on the road once more, injury free and ready to tackle 2017’s challenges and goals. The end of a year provides time for reflection of the ground we have covered both as individuals and as a Pax. Countless personal goals we have all individually realized (100 milers, weight loss, commitment to fitness) and the achievements as a team (expansion, leaps, BRR) are only a part of the F3 experience. Friendships, both new and old, are the fabric that ties us together through the good times and the challenges.
As Swirly and J-ville close out the 2016 chapter tomorrow, I look forward to next year’s adventures.
Lockjaw
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Old School in the teens.
13 fearless tackled RAMM in the gloom and here is how it went dow.
Old School route : 4 Milers Grove – Malvern – Three Chopt – back to Mary Mumford – 5 milers – Grove to Roseneath – Three Chopt – back to Mary Mumford – 6 milers – Grove to Boulvard – three chopt – back to Mary Mumford.
First off : Most everyone stayed in their warm vehicles until 5:27 this morning. Props to Honeydo, Saab, and Swirly for rocking the shorts – beast mode baby – what the heck were y’all thinking ?
16, 17, 18, 19 degrees – whatever it was cold out there dudes – great job to the pax for taking on old school this morning… Saab was freaken on fire running like a man on a mission he ran 6 and passed everyone that did the 4, 5 routes – dude way to crush it.. Shout out to Bleeder and No Tools for walking 2.5 in that weather – way to stick with that rehab Bleeder.. Sippy had a great run but his eye teared up and about froze shut on him – way to battle through Sip… What a beautiful cold morning for a run – way to push it fella’s …
There is sure to be some colder Friday runs coming our way – let’s see who sticks with the shorts… Everyone jumped in the car after ball of man – and yelled out – see y’all in the gloom.
Man that was fun! See y’all in the gloom…..