Tag: RAMM

70 and sunny in RVA today….really it was 70 and sunny, great day for a run.  Eleven strong and fast posted in the gloom to take on the roads of richmond.

The Thang:

Everyone run towards Cary, to Westmoreland, then to Grove.  Right on Grove.  2 mile loop, turn around at Thompson, 3 mile loop , turnaround at Belmont, 4 mile loop, turn around at Stafford, 5 mile loop, turn around at Allen, 6 mile loop turnaround at Linden.  All run back to intersection of Grove and Commonwealth, left on Commonwealth and back to the shovel flag.

Moleskin:

YHC started the day with one goal in mind, don’t get caught by Sippy Cup on the way back to the shovel flag.  Little did I know that  every single PAX member would make it back to the flag before Sippy.   Goal accomplished, Sippy humbled….or maybe not.  He did make beating him a little easy as he was still in the fartsack (or at work) while we were putting in the miles.  Maybe some other time, I will make it back before him while he is out there with us.

Johnsonville had a little excursion to the hospital on his run this morning.  We tried a new route which took us all the way down Grove to VCU, past Retreat Hospital.  With no Starbucks in sight, Johnsonville stopped at Retreat to check out their facilities.  He reports that they have the cleanest bathroom’s he has been in.  Heard during the mumble chatter after the workout: “yeah, the hospital is so clean you could probably do surgery in it”.  Jville took the pit stop but still completed the six mile loop.

Great to have an out of town visitor today as Mini-Me joined us from F3-Isotope.  He and Loose Goose kept the mumble chatter going during the entire run.  YHC was a few feet ahead of them the whole run and heard, but did not participate in the second F.  At one point LG asked me to point out where the 4 mile turnaround was.  I kinda forgot (not) to tell him when we hit four and did remember when we turned around at the five mile point.  OOPS.  Mini-Me will hopefully join us again on his next trip to RVA.

Marv was on fire today…doing the six mile loop and getting back pretty early.  Saab and Toga spent a good portion of the run together doing the six mile loop as well.  Smoggy, Cousteau, and Swirly led the five mile group all along.

Cousteau posted sporting a mustache (porn-stache) today.  YHC walked over to Cousteau and introduced himself to him because I did not recognize him with the stache.  I am not one to comment on another man’s looks….but, the stache has to go!

See you in the gloom next week.

8 faithful and a LIFO Fudd posted for a friday morning jaunt at Mary Munford.  Weather was a little hot and humid.

The Thang:

Left onto Grove, all the way to Three Chopt, turnaround, 4 mile loop run to Sauer, 5 mile loop run to Thompson and 6 mile loop run to Belmont.  Turnaround and back to shovel flag.

Moleskin

There was a discretionary stop at Starbucks on the way to Three Chopt today.  Two of the faithful took advantage and the Starbucks staff were quite accommodating.  TYA and Loose Goose (makes sense right) made the trek, accompanied by an unknown tomato.  TYA being third into the shop had to wait for a few minutes.  Since the tomato was quicker, TYA used the ladies room and almost beat LG back onto the route.

Saab was motoring today.  He seemed to have a mission to finish as fast as possible and he got back to the flag pretty quickly.

Splinter slowed his pace for a mile or so and had some second F during the run with TYA.  Good to get to know a fellow runner and computers science major better along the way.

TYA out.

12 runners posted this morning for a running beat down.

The THANG

Run to Grove down to Boulevard, and Back to Malvern, then return to the 195, and repeat 3,4,5,6,7 times depending on your distance, then return to the Shovel flag

Moleskin

With the 24 hours of LeMans this weekend and Audi’s dominance over the past 15 years of the most grueling sports car race in the world. YHC thought a repeat of the hill from 195 to Malvern would be a grueling exercise for the pre-race activity. The Rings in the Audi logo represent the Hills we all must climb! If you can hit them all; the level of confidence can be strong enough to be conquer any challenge or face any obstacle, even have the confidence to wear the world’s ugliest running shorts in public!

Good to see Cheetah out for a run this morning! Thanks for bringing him out Jville!

Conspiracy was stretching mid run! Hope all is well there brother, YHC has a good understanding of Leg issues.

On one of the Hill intervals, YHC was able to catch up with Sippy,(We had a brief conversation, not that YHC caught him)

Party at TYA’s Flip House on June 22nd( A house that TYA has renovated and is selling, which is the definition of flipping) On a side note, TYA is thinking of re-introducing the TV show about a dolphin called Flipper. In this show, the Dolphin will actually buy houses and remodel them for sale. YHC suggested having a Dog do all the HVAC, plumbing, and Electrical work. TYA , let us know when the Pilot is ready. TYA will share the address for the house with the PAX shortly.

Tomorrow
Dogpile & Gridiron, Bring a friend!

Anyone that wants a Dogpile T-shirt, please let YHC know before we start the Pre-order. Toga you want one right?

11 of the Faithful jumped out of the farstack on a misty/foggy Friday morning.  All were rewarded with a good workout and some good fellowship

The Thang:

Head towards grove, all take a left.  Pick your loop.  10k all the way to 3 chopt, 6 miles to St Catherine’s turnaround loop, 5 miles to Tuckahoe, 4 miles to Wisteria, turnaround, run to The Boulevard and then back to the school and shovel flag.

Moleskin:

Saab broke away from the pack (of two) at the end to finish the day strong. He passed YHC going up the hill at Libbie and Malvern.  Sippy followed shortly after, in chase, but only maintaining the spread between the two.  YHC does no know how it played out at the end, but the two of them are clearly pushing each other in the runs.

BT broke out the new shoes he recently purchased from Fleet Feet.  The shoes lived up to the store’s name as BT’s pace seemed to pick up and his distance also was increased.  He Swirly and Toga all took the six mile loop and finished a longer run strong.

Sunshine was a Kotter.  Still nursing a knee injury, he posted anyways and acquitted himself well. Under doctor’s orders he is on a regiment of two miles of running followed by two miles of walking. Despite his limitations, he still easily finished the four mile loop in the allotted time.  Great job.

YHC had a good run and conversation with Loose Goose today.  Out of the gate I was not feeling the motivation this morning, but LG’s company and encouragement spurred me on to complete the 5 miles.  One of the benefits of running with a group is pushing yourself to get faster and faster.   Another is that when you don’t have the strongest day and feel like packing it in, there is someone there to pick you up and keep you going.  Thanks LG.

2 Runners going for extra credit, and 12 others followed at the normal appointed time.

THE THANG

Run to Grove turn Right, run to The Boulevard, turn around, run to Three Chopt turn around, and then run back to the Shovel Flag. Shorter distances prevailed because of time constraints.

Sweaty COT

Moleskin

Lug Nut and YHC left a note on YHC’s car with the directions, and CATCH ME IF YOU CAN. We were going for 10K this am. We did make it, Sippy, Marv, and Saab all managed to catch us. Both Marv and Sippy ran back home. Sippy lives close to Dogwood Deil. Marv, any interest in running to Dogpile in the morning?!

LugNut started strong out of the gate, it took YHC 2 miles to reel him back in. The hill back up to Malvern, YHC managed to pull away, until Libbie. We were neck and neck. Lug Nut pulled away during Mile 5, but YHC was able to come back even at Mile 6 back to the Shovel Flag. Always helps when you see someone you know to give that extra burst of energy!

Wedding Singer was seen early on in the run, but disappeared before the gathering back at the Shovel Flag. It was reported that he was fighting with some food that he had consumed the night before. Hope you feel better soon, It is always a comforting factor to see Wedding Singer at regular workouts. YHC thinks Singer has the record for most consecutive workouts. Swirly is a close second.

Johnsonville was a Kotter today, Good to see him back in action, hopefully his physical issues are only some minor soreness. YHC would note that at one point in F3 RVA history Johnsonville had attended the most workouts, not to poke you in the ribs or anything Johnsonville, but lets get that record back in place!

The weather this morning felt pleasant for a few steps, but as the distance increased the heat and humidity became much more apparent. Most were soaked in Sweat by the time we returned to the Shovel Flag. Kudos to the PAX for making out today!

YHC is sure that Fudd and Toga’s schedules must have them globetrotting. Everyday they are not there, YHC feels like the gap between them and YHC is closing. OK, it’s a big damn gap, but YHC is one stubborn mule, one step at a time.

TYA and Swirly had some serious pace this am and finished long before time expired, Both continue to build speed, YHC thinks will have the fastest BRR in F3 from Virginia!

TYA was again questioning YHC’s wardrobe choices this morning, The interesting fact was that M Bleeder had similar comments when YHC got home. Who knew that a Bright Yellow Shirt, Bright Green Shorts, and Red & Black Compression socks could make such a fashion statement to get that kind of attention. And YHC thought that the fashion police was only after the F3 Khaki Short Fad.

Announcements:

T-shirts for Gridiron and SOT should have been shipped this week,

Pre-orders for 45MoM and noToll are available to order — http://f3.mudgear.com/collections/va-richmond

Next Saturday at Dogpile, Sippy Cup’s VQ — A writer for the RTD will join us for the workout. Let’s get as many people as we can to join the workout!

Regular Workout Schedule:
http://f3nation.com/schedules/richmond-va/

8 strong and fast posted on a perfect running day in RVA.  Weather was 50 degrees and clear with the sun beginning to rise when the run started.

The Thang:

All PAX proceed to Grove Avenue.  Right on Grove and run to Grove and The Boulevard.  Turn around at The Boulevard and run back towards Three Chopt.  4 mile loop, run to Grove and Wisteria and turn around, 5 mile loop run to Tuckahoe and Grove and turnaround, 6 mile loop run to Grove and Maple and turnaround, 10k+ loop run to Three Chopt and Grove and turnaround.  All run back to Grove and Commonwealth and back to the shovel flag.

Naked Moleskin:

Bleeder changed up the attire and did not post in his Khaki shorts with brown belt and collared shirt today.    Bleeder was in more traditional F3 attire, ready for speed and the run.  He is quickly looking to jump under the 10 minute per mile mark.  Today’s run came in at just above at 10:01 per mile.  Next week he will certainly reach his goal.  It is just a matter of time before Bleeder is challenging the PAX in the 9 minute range.

Progress on a week to week basis seems slow, but when looked at over a long period of time, it is truly remarkable.  On his first run, Bleeder could barely lift his legs off the ground and now is ready to eclipse the 10 minute per mile barrier.  Swirly has moved up groups (from doing 4 miles to 5) and was leading the pack of folks in the 8-9 minute per mile range for a few miles.  Saab and Marv both knocked out a 10K+ in under 45 minutes.  Great job out there today.

For the first time in a long while, the PAX did not see the usual headlight coming around the corner at 5:25.  The entire group was looking towards the corner of Commonwealth and Cary waiting for the familiar site.  Sippy missed the run for the first time I can remembers since he has started.  Because of the long holiday weekend, many of the usual running PAX were missing today.  All present missed the others today and look forward to seeing them back out there again next week

12 strong posted for a beautiful morning for a run.  PAX continues to take on the challenge and run further and faster every week.

The Thang:

Take a right onto Grove, run to intersection of Grove and Boulevard and turn around.  4 options for distance 4, 5, 6, and 10k+.  For 4 miles run to Grove and Wisteria, 5 miles Grove and Tuckahoe, 6 miles Grove and just past Maple, 10k+ Grove and 3 Chopt.  Reverse direction and back to the shovel flag for all.

Moleskin

Marv showed up and set the early pace on the run.  He started with some giddyup in his step.  Sippy and Marv were together at the first turn around and within spitting distance the entire run.  They both opted for the 10K+ option and completed the loop in just under 45 minutes.  T-claps to both of them for setting the pace for the rest of us.

New PR runs were had by several in the PAX today.  Swirly has now cut his time down to under a 9 minute pace and continues to steadily improve.  Both Bleeder and Lugnut keep taking major chunks of time off in a short period of time.  In the next few weeks I predict they will both be under 10 minutes per mile.

To switch things up today, we ran a new route, going to Boulevard for the first time.  The change in route seemed to change the psychology and dynamics of the run for many.  Always good to change things up and see what happens.

Three LIFO’s today.  Conspiracy and Saab, appeared out of nowhere in the gloom.  They were not there at the start, but caught up with the PAX in the first half mile.  Lugnut was a LIFO on the other side.  He had an early morning family commitment and had to get in his clown car right after he finished his four.  See you all next week in the Gloom.  Great progress by all

Seven runners posted this am for a run in very pleasant weather.

The THANG
Normal run routes, 4,5&6 mile loops, but instead of going all the way to Three Chopt, repeat the Hill between Granite and Libbie three times increasing speed with each interval, then run back to the Shovel Flag.

Moleskin

TClaps to Sippy for running to the AO again!

As we gathered this morning, a tomato seemed to be joining our group until BT, recoginized her and she said “I think my group is across the way”. BT mentioned a Seinfeld episode reminded him who she was.

The Hills were a bit of a Mutha for YHC when they are repeated in quick succession.

Sippy and Saab appeared to matching each other step for step.

Conspiracy posted even though his legs were being Problematic, YHC has a very clear understanding of legs issues. Way to push it!

As when re-entered the AO, the PAX noticed Garbage Plate working out with the rogue crew that had assembled, Several of the PAX wanted to go encourage GP as he was doing burpees.

Wilson was promoting his Golf outing next Friday, Helping him raise money, Info can be found here http://www.forethecause.org

Tommorrow Toga Q’s Dogpile 0600
TYA has Gridiron 0700(Bleeder is back in case of medical issues)
Earthworm has the pre-gridiron Gut Check 0640.

10 dedicated strong runners showed up to RAMM this morning for a quick morning stroll.  Weather was 70 and Sunny (or maybe 50 and raining).

The Thang:

PAX run from shovel flag to Grove Avenue. All take a right on Grove, three routes, 4, 5 and 6 miles, dealers choice.  4 mile loop turn around at Sauer, 5 mile loop turn around at Thompson, 6 mile loop turnaround at Belmont.  All run to intersection of Three Chopt and Grove, turnaround and run back to the shovel flag.

Moleskin

The PAX continues to complain that the mileage that the Q is reporting is not accurate, despite the fact that YHC has verified the mileage several times.  Because of his irreverance towards the Q, Bleeder was asked to drop and give me 10 burpees.  He gave me ten…but it was the middle finger, not burpees.

Sippy reported that my 6 mile loop last week was only 5.5.  So I made sure this week that the loop was indeed 6.  Upon hearing the turnaround point sippy let out an audible “Damn”.  I could not have been happier.  Despite his longer route, Sippy Cup did pick about half of the pax on his way back to the shovel flag.  Sippy’s got wheels.

Loose Goose set out to do 3.5 today (which was not an option) and ended up running 4.75 (also not one of the options).  Not sure how he accomplished this, but he did somehow.

The PAX were all treated to peppermint lifesavers at the beginning of the run.  Although YHC is not a big fan of most of the “herbal” remedies, elixirs, and supplements out there, he did find a compelling article on the benefits of peppermint oil to running.  For a look at the article click here http://breakingmuscle.com/nutrition/the-surprising-and-substantial-effects-of-peppermint-on-exercise.

Finally, there was a City of Richmond radar speed monitor on Grove Avenue, right in front of the school.  It did a great job of tracking the speed of the cars on the road.  When Swirly, TYA and Conspiracy were heading back to the shovel flag, Conspiracy, unsuccessfully, tried to have the speed monitor pick him up on a sprint.  Maybe next time if we run in a PAX (or if bleeder sprints), the monitor will pick us up.

See you in the gloom next week.

10 strong and fast posted for a Friday morning run, including one Friday Run New Guy and one FNG.  Weather was a little chilly for this time of year, but perfect for a run.

The Thang:

Pick your poison – 4, 5, and 6 mile loops with a .3 mile extra credit at the end.  Everyone head towards Grove and take a right.  4 mile loop run to Sauer and turnaround, 5 mile loop run to Thompson and turnaround and 6 mile loop run to Roseneath and turnaround.  All run to Three Chopt, turnaround and head back to shovel flag.  For extra credit run the long way around the school.

Moleskin

The PAX continues to get stronger and stronger.  Swirly stepped it up and tackled the 5 mile loop for the first time.  Great job Swirly, everyday out there you are getting stronger.  Despite running the longest loop and the extra credit, Sippy beat all PAX back to the shovel flag.  It does not seem like you can send him far enough.  The five mile crew was paced by Pucker and Saab.  Both were first time Friday run guys but proved that they can push the pace.  Bleeder continues to improve weekly.  He and Wedding Singer ran the last of the four miles together and could not be caught by the five milers.

During the naming ceremony for all FNG’s Brain Tumor continues to point out that the name Hemorrhoid is still unused.  Luckily today’s FNG avoided getting this name.  Hopefully this name will go unused for quite a while.

Sippy let YHC know that his six mile loop was not actually a six mile loop, but closer to 5.5.  I will get the bike out this Sunday and remeasure each of our routes and get an appropriate turning point for Sippy.  We may have to send him all the way to the eastern Henrico county before he has a longer enough run!

Announcements

Hardywood 4 miler on Sunday.  F3 booth at packet pickup will be manned from 1230 to 430.  Let get out there and EH some new PAX.

T-Shirts are on sale on the website.  Log in and get yours asap.