Tag: RAMM

Eight of the faithful posted at Mary Munford ES on a wet Friday morning to put their bodies through the paces.  Johnsonville planted a VSF and took Q.

THE THANG:

Indian Run 1000m warm up.
5 x 1000m intervals OYO with 2.5 minutes rest in between.

COT

MOLESKIN:

There seems to have been a mild expectation on the part of the PAX of a gentle 3-4 mi. run this morning.  Like TYA the prior week, Johnsonville decided to dish out some speedier work for the overall betterment of the PAX (or maybe just himself).

Loose Goose showed up with a pair of colorful light sticks tied to his waist, evoking numerous comments about his Star Wars costume.  Nice try Loose Goose, but we are not about to rename you “Darth Maul” or “General Grievous.”  We are considering chipping in to buy you a headlamp.

Conspiracy and Sippy Cup were neck and neck on the first interval. Conspiracy suffered some soreness and backed down after that, allowing Sippy Cup to complete the remaining intervals on top.  Toga gave Sippy Cup chase, but he did not pose a serious a threat.

Oyster, a short-distance sprinting specialist, showed his star to be on the rise.  He layed down a very impressive pace on the final 1000m interval.  Johnsonville edged him out at the very end — but just barely (and not without a fight).

Good job on the speed work this morning men!

Upcoming F3Richmond Events —

• 0600 Saturday — #dogpile / Toga on Q
• 0640 Saturday — #gridiron pregame 3rd F gut check led by Earthworm laying   down some Old Testament lessons re leadership
• 0700 Saturday — #gridiron / Earthworm on Q
• Sunday — Informal trail run or road biking.  Text Jville for input or info.

11 Strong posted today for the weekly RAMM run.  M TYA was there at 5:30 sharp with her stopwatch to time the PAX.  Thanks M TYA for helping out this morning!

The Thang:

2 timed runs today.  First was a 1/4 mile sprint.  Next was a 3.6 mile loop down Libbie to Three Chopt and back.  Everyone runs the same route today.

Moleskin

The PAX have been improving so much lately, that the Q wanted to get a baseline of where we were so we could track progress.  In the last four months, the PAX have lengthened the max distance on the run by 2+ miles and the average pace has increased dramatically.  But exactly where are we from a pace and an improvement perspective?  Lets find out by doing our two timed runs!

Johnsonville was visibly shaken when YHC announced that we were going to be doing timed runs without a warmup.  How could that be (that may be a more difficult task than creating teams of three with 16PAX)?  Won’t there be an issue running fast without a warmup.  Despite our initial trepidations, the PAX persevered and no hammies were pulled along the way.  SIppy Cup and Bleeder both planned ahead and got there warmups in before the run by running to the run.

Bleeder set the initial pace on the 1/4 mile sprint, leading the pax through the first half of the course.  By the end Sippy (1:23), Doner Kebob (1:25), and Wilson (1:27) led the crew.  Swirly and Johnsonville finished neck and neck at 1:29, followed by Chumbucket (1:39), Lockjaw (1:42), Bleeder (1:43), TYA (1:44), Wedding Singer (1:48) and Pelosi 5-0 (1:51).

On the 3.6 mile loop, to no ones surprise, Sippy led the way at 25:24.  Next was a crew of three, Wilson (28:42), Johnsonville (28:49) and Doner Kebob (28:51).  Lockjaw made an epic comeback in the last half mile and overtook TYA right at the finish line (both logged in at 30:37).  Next up was Swirly (31:49), Chum (32:01), Pelosi 5-0 (33:57), Wedding Singer (36:25) and Bleeder (38:57). One note, had bleeder used the last 200 of his 3.6 loop as his second half of the quarter mile, his quarter mile time would have been 0:59.

Announcements

M TYA announced that there is an earthday 5k coming up sometime in the next couple weeks.  For details see Wedding Singer!

Fudd is hosting a gathering tonight with refreshments and pizza.  Stop by his crib if you get a chance.  Address is in yesterdays backblast

Monday Punisher will start next week at Holton elementary at corner of hermitage and laburnam

14 veterans and one FNG posted for a perfect Friday RAMM run.  At start of the run the temperature was 62 degrees warm.

The Thang:

Today was timed run day.  All pax run same route.  From shovel flag to Grove, left on Grove, all the way to three chopt, turn back down Grove and head back towards shovel flag.  At the 20 minute mark in the run, turn around and retrace your steps back to the shovel flag.  This should get us all back to the start at approximately the same time.

Moleskin

Lots of mumble chatter pre-run about the previous day’s beatdown.  Those who were there were peppered with questions about exactly what went down the prior day.

Two of the PAX went for the run to the run daily double.  Sippy cup, as usual, made the 2.5 mile mosey to and from his house to the run.  Bleeder joined Sippy in his pre run ritual and sauntered over to the AO from his house.  The warm up for Bleeder helped loosen up his injured leg.

Lugnut was a just in time LIFO.  He hit the AO as the PAX took off for the run.  He had not set his alarm and was awoken by a text from Bleeder at 4:59, leaving him just enough time to get dressed and speed to the AO.  Great dedication Lug.  Rumor had it that we were schedule to have a surprise guest from Casa de Lug.  Maybe next time.

Several of the PAX did not follow directions and turn back at the 20 minute mark.  Instructions were crystal clear, but the PAX took it upon themselves to change the plan for their run.  It happened to be the folks in the lead.  Back in my day the leaders were supposed to set the best example, just saying.

Welcome to FNG Razor, friend of Fudd’s  Upon learning that Razor was a cardiologist, several of the PAX commented that they could now push themselves harder because there was help at the ready if needed.

Five Friday faithful and one FRNG posted for a pre-Monument Avenue 10k Saunter.

The Thang:

Two routes.  Route one go to Grove, take a left on Grove, all the way to Three Chopt, turnaround, run around the school back to the shovel flag.  Second route.  Run to Grove, right on Grove to Malvern, turnaround, all the way to Three Chopt, turnaround, run around the school back to the shovel flag.

COT and off into the day

Kotter to Lockjaw.  Lockjaw had been a regular Friday morning run guy until his second Wednesday night Brew Thru.  I do not have confirmation on how many beers in he was, but at some point on the run he twisted his ankle, putting him on the IR for 2 months.  He acquitted himself well on this run, keeping up a healthy pace the whole way.  Just a couple more weeks and he will be back to his old form.

Today was Rest Stop’s virgin Friday Run.  Not having seen the rest of the crew run, he decided to join Sippy Cup on the long route (rookie mistake).  To his credit (and due to the fact that he is a HATE HATE 26 years old) he hung with Sippy all the way to Grove and Libbie (no startbucks break) where he turned back towards the shovel flag.  Great job Rest Stop, good to have you out there on Friday and we look forward to seeing you out there next week.

The rest of the crew anticipating the next day’s 10k took a nice easy run.    Interesting observation afterwards:  Our route today was a quarter mile shorter than our first RAMM run.  Although we all took a slow pace today, it was much faster in all cases from where we started.   Week to week progress is hard to see, but when you measure it over longer periods of time, the improvement is more than obvious.

10 Faithful and one FRNG, Dave Kibiloski, posted for a morning of running in the RVA.  Weather was 40 degrees and clear, perfect running weather.

The Thang:

From shovel flag, proceed to Grove avenue, everyone take a right.  Today, there were 4 different routes ranging in mileage from 4.0 – 5.5 miles, run to a turnaround point going east on Grove, then turnaround..  The stronger the runner you are the longer you get to run.  Then everyone ran to intersection of 3 Chopt and Grove, turned around, ran back around the school to the shovel flag.

Moleskin

Lugnut finished out front of the pack today, probably by a good 20 minutes before any other runner got back to the shovel flag.  He did do the shorter route (I think), but still smoked the pack back to the shovel flag.  He also got impatient waiting for everyone to return at the end and took off before the PAX finished.  Great job Lugnut…speed is definately increasing.  Oh….I forgot to mention that Lugnut started the run by himself 20 minutes before the appointed starting time and had to leave early to catch a morning meeting!

Johnsonville gets a Kotter from the running PAX.  He was also a LIFO, but on the other side.  Undaunted by being a couple minutes later starting than anyone else, he still set a good pace out on the course.  YHC was quite proud of himself because Jville never caught him (jville did a half mile longer run) until he found out that Jville stopped to use the facilities at the local starbucks #outhouse.  Also because of his LIFO status, he did not hear the directions to run back around the school at the end, so he took a little jog at the end to make up the distance.

Welcome Sunshine to the group.  He is quite an accomplished runner, but due to injury has not been on the road in over 3 months.  He acquitted himself well, pacing Bleeder back to the shovel flag at a pretty good clip.  We look forward to seeing Sunshine back to his sub 5 minute mile pace in no time.

Conspiracy may have finally met his match.  He and Sippy Cup (who did have two water bottles with him) set the pace at the front of the group,   Leaving Toga and Johnsonville looking like Bleeder at the back of the pack.  YHC was impressed with the ease at which they completed the five and a half miles.  Then, after the COT, when everyone else was ambling back to their cars, Sipply cup quietly started running back to his house over near dogwood dell (about a 2 1/2 mile cooldown).

See you next week in the Gloom

Aye,  6 sure footed men posted in this ice covered AM (5 Faithful and 1 FRNG(Friday Run New Guy)) It still felt sunny and 70!

THE THANG

Dealers Choice/Route Description:  Run from Shovel Flag to Grove,  turn Right,  Run to Sauer Ave, or Malvern Ave, or Hamilton Str, or push it to 5 miles at Thompson Ave & U-turn, run to Three Chopt and U-turn,  back down Grove, around Mary Munford at Stop Light to Shovel Flag.

COT

Moleskin

Tclaps to Wedding Singer,  on his way to a 12 Pack,  and Tclaps to Wilson for his attempt at a 6 pack!

When Wilson arrived this am, and declared he did not know his way around,  YHC explained the route in more detail than usual, and noticed there was a substantail amount of mumble-chatter coming from the PAX.  YHC realized it was Wilson doing the mumble-chatter.  YHC paused the route description and Re-Focused Wilson’s attention.  YHC could not be held responsible for a Bills fan wondering aimlessly through the streets of near West End Richmond.  Thanks to TYA and Brain Tumor for looking after him during the run.

As we were gathering,  everyone discussed the chance of encountering ice on the Run,  all were encouraged to run on white stuff for better traction.  YHC kept running out of white stuff.  For the majority of the run, Crunch Crunch Crunch was the sound YHC heard.  If that sound stopped,  the pace of the foot speed slowed, anticipating no grip on the surface.  There were few and far between open patches of dry asphalt to feel completely comfortable.  Although, many reports of slipping and sliding were made,  YHC was happy to hear that feet were the only body parts to come in contact with the running surface this morning.

On the Run,  TYA and Wilson briefly discussed  TYA’s EH of Wilson for the Friday Run.  Apparently,  Wilson and M Wilson were pleasantly watched TV last night, when a Tweet from TYA came across about the Run.  Wilson made an idle comment about having to clean off his car.  The power of Twitter,  it can feel like a SledgeHammer, making you get up and do Something!  Nice job TYA!

Swirly’s pace was far better than YHC,  His speed is impressive,  Going for a six pack next week?

POST COT Coffeeteria

YHC, Brain Tumor, TYA and Swirly all re-grouped at an OPEN Carytown Starbucks for some post Run caffeine and water.  Many topics were discussed;  All of us agreed that the run was giving those who joined in a good cardiovascular workout, and that some of the PAX was missing out.  We also discussed OBT’s willingness to EH anyone, anytime, anywhere.  YHC was looking for an old email,  and happened to stumble across an EH from OBT from 2007,  OBT has been fine tuning his technique for a long time.  We discussed his passion for doing this.  TYA had read an article about one of the strongest reasons why we should have no hesitation about EHing anyone.  If you have time read the article(Search it in Google in case your subscription to the WSJ has Expired) http://www.wsj.com/articles/robin-williamss-age-group-at-heightened-suicide-risk-1407875597;  If you don’t have time,  and your still reading this blackblast, you have time to read the article;  but the short version is that Men age 40+ suicide rates has gone up versus other age groups.  F3 is just a group that can lay some foundation to give a man an outlet.  It’s not for everyone,  but every man needs to be invited to join.  Keeping EHing guys!

Post Coffeeteria

YHC ran into TYA at Ellwood Thompson en route to the office,  TYA was parked in the usual location for someone from Boston,  as close as possible to the front door without blocking the path to the front door.  We both witnessed a fellow in the parking lot loose his footing and was quickly helped up by an ET employee.  We both agreed that we could not believe we had actually run this morning.

Next Workouts

Byrd Park (park at Dogwood Dell) DogPile Saturday       0600 0700 Bootcamp
Pouncey Tract Park GridIron Saturday                             0700 0800 Bootcamp
Huguenot Park  NoToll Tuesday                                       0530 0615 Bootcamp
Swift Creek Middle School Source of Truth Wednesday  0530 0615 Bootcamp
Mary Munford Park (West End) 45 MM Thursday            0530 0615 Bootcamp
Mary Munford Park (West End) RAMM Friday                 0530 0615 Run

7 posted for the run this morning at 0530, Following quickly by 1 LIFO.  Welcome two FRNG(Friday Run New Guy)  33 degrees really did feel like Sunny and 70,  compared to the 1 Degree we had last Friday.

THE THANG

Head to Grove from Shovel Flag,  Turn Right,  Foxes Head to Sauer Ave,  Chasers head across 195 to Thompson.  Both turn and run back to Three Chopt.  and back Around Mary Munford to the Shovel Flag.  That is four miles for the Foxes,  five miles for the Chasers.

COT

Moleskin

TClaps to Wedding Singer for going for the Six pack this week,  We all wondered if Fudd was going to make it this Morning,  Apparently a skiing beat down occurred the day prior, and his legs said “Uncle!”

Toga was back at the run this morning,  He claimed that he was not a “runner.”  YHC stated, “if Toga’s not a runner,  I’m not a walker.”  As Toga’s blistering pace consumed at least three of the Foxes.  YHC wondered who could maintain the quicker pace,  Toga or Fudd,  both caught YHC about the same place on Grove.

TClaps to Pele for making 3 in a row this week,  and making the run that much more interesting in the Gloom.  TYA told Pele that when he arrived at school this morning that he needed to ask his friends what they did before school,  and then explain he just ran four miles before breakfast.

On the loop back to Mary Munford,  YHC found a nice soft patch of ice on the sidewalk, and decided with baseball season was right around the corner,  YHC should practice sliding into second base; I am sure it was graceful.   A women, across the street,  was kind enough to ask if I was alright; which was slightly awkward when I explained that I was mad that I had been caught by the two chasers; and displaying the angst  of my natural competitiveness;  but physically, I was fine from the fall on the ice.

Thanks for LugNut and Swirly Coming down to Cary Street Road to pick me up on the Run back to the Shovel Flag.  #NeverLeaveAManBehind

Post COT

Toga asked The Scream how the Art Show went,  YHC thinks he may have been more curious about the up and coming T-Shirt deign for F3 RVA.

The Pace of a few foxes is definitely increasing,  we may have to break into multiple categories, Foxes, Squirrels, and things that like to chase Foxes and Squirrels.  YHC is sure there are Clydesdale divisions of all of these.

It was noted that we are coming up on our 100th workout next Thursday,  and to try and get as many folks out as possible next Thursday.

Workouts Tomorrow

DogPile 0600 – Dogwood Dell

Gridiron 0700 –  Pouncey Tract Park

AYE! SEE YOU IN THE GLOOM!

Six adventurous F3 faithful posted for an early morning run in RVA.  Weather in all our minds was 70 and sunny, but in reality, the mercury rose to only ONE degree at the start of the run.

The Thang:

Fox Chase: 2 Chasers, head from shovel flag towards Grove Avenue, take a right on Grove and turnaround at Malvern.  4 Foxes take a jog around the school and then a left onto Grove.  All run to intersection of Grove and Three Chopt,  turn around, run around the school and regroup at the shovel flag.

Moleskin

Today was a day of 1’s

1 degree Fahrenheit when we started out the run.  We were all well bundled up and were probably carrying an extra 10-15 pounds each of clothing and comfort gear.  Nobody was any worse for the wear from the cold weather.

1 fox survived the chase, congratulations Oyster.   Lugnut, Bleeder and Swirly were all caught on the way back to the school on Grove.  Bleeder wins the stubborn fox award today.  As TYA and BT approached Bleeder, Bleeder picked the pace up, accelerated up the hill and held off the capture for a good 200 yards.  Swirly continues to get overtaken at precisely the same spot on the course each time.  I am not sure how that happens?

1 Chaser pulled away and carried the pace.  Brain Tumor is getting stronger by the day

1 shovel flags left at the AO until TYA turned back from his drive home and retrieved the flag

1 PAX member who spent a good portion of the night fighting his food from the night before, but still posted because he is trying to hit all six workouts this week.  Good luck tomorrow Lugnut, finish off that six pack challenge!

1 QIC, who was shocked when he hit the corner of Westmoreland and Grove and saw five cars waiting for the workout.  The QIC was expecting to see one (maybe two) car awaiting the workout given the temperature.  The power of F3 and the strength of the men in the PAX is astounding.  The tougher the challenge, the more determined the PAX are.

11 Combination of the temperature and the wind speed by the end of the run, 4 degrees with 7 MPH winds.  Not sure what the windchill was, but it was pretty damned cold.  Despite the weather, the PAX hung out in the cold for about 10 minutes after the run, getting a little second F in.

111 temperature difference that TYA experienced in 1 short hour.  1 degree outside at the start of the run, then a nice steamy bath dialed up to 112 degrees.  Nice and toasty (sorry for the bad mental image).

Pleasure to work out with the group this morning.  See you in the Gloom next week for another RAMM!!!

The weather man said it was 18 degrees and windy with a wind chill of 8, but the PAX all agreed that it was 70 and Sunny.  The PAX was four strong for today’s run in the Gloom in RVA.  All Friday run veterans

The Thang:

Fox Chase round X.  Two routes, the foxes (Swirly and Bleeder), take a lap around the school, then head out to Grove.  The chasers (Fudd and TYA), head to Grove, turn right until they reach Hamilton, turn around and the chase is on.  Everyone then runs to Grove and Three Chopt, turns around and runs around the school and back to the shovel flag.

Moleskin

Swirly hasn’t missed an F3 workout in Richmond since the Great Depression (same year as TYA was born).  He continues to impress, getting stronger and stronger everyday.

The day was won by Fudd today.  He started at a slow saunter with TYA and then ramped things up once we hit the turnaround point at Hamilton.  He caught the foxes a half mile or so after the turnaround at Three Chopt.  I think we need a fox for Fudd next time.  Maybe Conspiracy or Orville.  I also would like to see a race between Fudd and Toga.  Still not sure who I would bet on, but out of pure principle, I would go with Fudd.

TYA did his best to chase down the two foxes at the end of the run, but ended up about 50 yards shy of the goal.  He saw the group turn at the school and turned on his afterburners (if you could call them that).  Although he made up most of the distance, Bleeder and Swirly made it to the shovel flag first.

Very little second F after today’s run.  The wind and slight chill in the air left us all wanting to get back to the comfort of our vehicles (and eventually our homes) as quickly as possible.

Swirly and Bleeder had a spirited conversation for the first mile or so.  Topics discussed included the North Carolina driving tests and F3 RVA T-Shirt design.  Bleeder commented that three weeks ago, he would have been incapable of holding any kind of conversation on during a run.  Progress!

See you in the Gloom next week.