It was hot and humid but 3 Davillians got in their miles for the week this past Thursday. The route was a something a little new. We heading out of Rutland clubhouse up Combs straight back to the Cool Spring Forest trail going the reverse way we normal do and running the whole trail. Came out then went up Cool Spring Rd to the flyover for a loop around Atlee HS service road and parking lot. Back over the flyover and back to the clubhouse to get in 4+ miles
5 showed up for an nice cool run this morning and we took a route behind Atlee High School to Honey Meadows and we turned around at the Kings Charter short cut back through Taylor Farms to Atlee Station Road over the bridge to the Ruxton House for just over 5 miles. Hash ran extra through the Atlee XC trail.
See Route Below:
This was a nice change of pace and we were amazed how the homes are just exploding in this area.
Numberama, Namerama, Pavarotti took us out in prayer this morning.
Moleskin
Announcements – We will plan to have a Convergence Saturday July 3 at 7am and will likely be at the Arthur Ashe Tennis Courts near Swan Lake as folks can park across the street at the gravel lot…Nice Suggestion from Spit. This will be memorialized on Saturday when we announce to the PAX at Dog Pile to make this official. Let me know if you want to Q part of this work out and I will see you in the gloom.
Have a great day Gents as it is always an honor to lead.
5 Davillians headed out on a out and back run this morning not knowing how this morning would end for YHC.
The route was out to the back of Giles turning around at either the 2, 2.25, or 2.5 mark then head back.
The PAX stayed together but while mumble chattering about the homes, YHC took a tumble on a concrete rock in the road and dislocated my knuckle on the index finger of my left hand.
The Carpenter walked with YHC back and then when the rest back finished the their run, Corned Beef pick us up.
YHC is so thankful for the crew being there when I needed them.
Luckily when I went to the ER just so happens the hand surgeon was there and popped the knuckle back into place with ease. Should hopefully be back in gloom by next Saturday
YHC was pumped to revisit the test hill near I-95 north of the Wall this morning. Driving to BW3 Solo as my 2.0 was too tired from class yesterday arrived to an empty parking lot. No worries get out the shovel flag and set up folks will come…but no one showed and YHC threw on the headlamp for safety and started the route. This time went on an exploratory route and came up with a great 4 mile option. Easy run of a sub 8:30 pace.
Moleskin
Great run this morning as I had time to think about the blessings of being able to run and exercise, it was a steamy morning and great to have this one in the books for today.
YHC and his 2.0 were ready to roll this AM and met Bulkhead at the Ruxton Clubhouse. As it was 70 and sunny this morning, we decided to take the reverse BoJangles and Giles loop via DeWitt drive, see map below.
Those familiar with this route knows that there are many uphill sections that make this a gasser run. We completed 4 miles with Hash finishing minutes ahead and we complete the route in time for some 2nd F time to catch up.
Numberama, Namerama, YHC took us out.
Announcements – Next Thursday is the 2nd Thursday of the Month and we will have the FTP(Fitness Threshold Power) run for any F3 brothers that want to participate. We will meet at the BW3 near 295 – I95 (US Route 1’Brook Road’) interchange. YHC will post Early with the Shovel Flag so you can see where to gather for this fun event. We hope to see you next Thursday, Panera is across the street so we could gather for a brief 2nd F.
It was an honor to lead this morning…have a great weekend.
Three showed up this morning for a 4.5mile for the older men and 5.5 mile run for the the 2.0. and see the 4.5 mile route below. Hash ran the full Giles loop and we returned right back to Rutland clubhouse.
So this route we ran behind the Atlee, Chickahominy Middle school and Cool Spring elementary to go into Honey Meadows and then through the new neighborhood Taylor Farm then back towards Rutland with a Gile Neighborhood detour.
It was great to catch up with Trout and Hash sprinted off after running with us for about a mile.
YHC was excited to try this new route out. Phonics brought this up at the Tomato Relay and this was pretty cool so I will start with a photo of the Pax who was part of this kickoff. We plan to do this workout on the 2nd Thursday of the month so we invite RVA and downrange potential brothers to attend as they are able.
The PAX for the FTP kickoff Trout, Opus, Faceplant, Phonics and Corned Beef
The Pax Ran about 1 mile to the hill loop next to I-95 then ran back as a cool down to lot in front of BW3.
The group returned and our time was 43:38.
We ran 5 loops and returned for a total distance of 4.5 miles today. So this is the baseline as we now know the route the challenge will be in future months how many loop laps can you complete and return to start in 45 minutes. Sounds easy until you do this route.
Namerama, Numberama – YHC took us out.
Moleskin
So what does FTP (Fitness Threshold Power) mean? Well YHC was introduced to this in Peloton as this is a way for you to measure your fitness level on the Peloton Bike. This will go up and down over time as you train, they ask that you do a FTP test which is 20 minutes on the bike with a coach telling you to add resistance and you continue to pedal at a constant rate of speed. At the end of the test you almost fall of the bike. They also ask for you to do a 5 minute warm up prior to the test and a 5 minute cool down after the test for proper warm up and recovery. They also ask that you do this test every 4-6 weeks. So taking from this we plan to do this every month on the 2nd Thursday of the month.
WE hope to see you there and it was an honor to lead with Phonics this AM!
Two men gathered at the clubhouse of Rutland for an easy run as Spike tapers before Saturday’s Lake Anna Olympic Triathlon.
The Route – Right on Atlee, around Atlee High School into Honey Meadows, left into the new development and into Taylor Farm, left on Atlee, left at Bojangles, left on Rutland Shire and back to the clubhouse. 4.75 miles
NMS
Good luck to Fannie Mae and Spike in Saturday’s triathlon. This is Spike’s first triathlon. He had planned on doing this a year earlier but it was delayed for a year due to the lockdown. Weather was great this morning with lower 50s and low humidity. It will be close to 40 degrees when Spike and Fannie Mae start their 1500 meter swim in Lake Anna. He believes water temperature will be in the 60s.
