Out of the FartSack, into the Fartlek
Conditions: Hot and Ready Disclaimer: given perfectly, time to work Warmup 20 Calf Raises On Your Own 10 Morning Glorys On Your Own 10 Cut The Grass on Your Own 5 Minute Session of Modified Griff (On Football Field) Run at 5 K Pace from End Line to End Line Sprint Back to 50 Yard […]
Out & Back Smokey Style
Conditions 70 degrees and its not even lunchtime yet. The Thang YHC was prepared to do my usual out and back this morning and stay committed to getting better. Thats exactly what I did. I got to fountainhead this am however and found out very quickly i would be stepping up and leading due to […]
The Hills Are Alive and the BRR is Calling
11 PAX decided to break free from the # Fartsack and post for some hill work on a muggy 79 degree yes 79 degrees at 5am day. All #gotbetter and put in work! Countorama 11 PAX Nameorama 22 Merkins in honor of the vets and 1 merkin in honor of Lego YHC encouraged the PAX […]
“Strawberry Moon – Forever!” – Fountainhead Run
Every morning in Africa, a gazelle wakes up It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows that it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re a Lion or a Gazelle, when the sun comes up […]
Just another hill run??
YHC started the day sore and tired from the last run….it’s been hot and muggy this week, work was brutal a couple of days, i even stayed in bed one morning this week to try to get some extra sleep….i’m exhausted….but, i can’t stay away, i can’t not post, i can’t not do hills, i […]
Starbucks XL
disclaimer was given at approx. 0500 and we were off… at 0600 the XLers met in a seperate CoT behind Starbucks in an attempt to protect the CoT’s purpose….this attempt was very successful….everyone spoke up, shared opinions and for the 1st time in a while, that i can remember, we actually talked… i believe this […]
A bifurcation situation at Starbucks
21 PAX showed up at Starbucks for the 5K. This crowd has grown so large that it’s become #problematic, according to the F3 model. The intent behind the F3 workouts it to keep the workouts small. “Freed to Lead” suggest that 18 is the magic number. Anything consistently above that number, the group needs to […]
Sprinting with your run buddy
4 pax craving a little speed posted for some Run Buddy Sprinting. Conidtions: 70* and primed for a little sweat production. Disclaimer: given as we started the warm up mosey. Warm Up: Mosey around the backside of the school to the north parking lot. Set 1: Partner up with your Run Buddy for some alternating […]
Monday Morning Men
i don’t know about everyone else, but i was feeling like Monday morning in the gloom this morning…..BUT, work had to be done so, YHC delivered what Alpo called a great disclaimer and off we went…. i’m pretty sure the out and back or, OnB, was the standard of the day…i didn’t hear anyone say […]
Wringing in the Hills
Disclaimer was givin and we were off to the Bowl it was very hot and muggy, but work was definitely done….the Bowl is a tough place, but tough workouts make tough runners!!!! countOrama, nameOrama , prayers