[swarm] Premature missed Q
AO: Swarm Q: Bottlecap, Dasher – Jeff Green, Gerber, Rain Man PAX: Sugar Daddy- Joe Gummersbach, Chicken Little, Centerfold, Premature, Carb Load, Hollywood, Inspector Gadget, Blue Screen, Zinfandel, Seabass- Tim Carey, Falcon, Rockwell, Kyle Maul-Breadbowl, Schneider/Tom Evans, Damascus, Mad Dog, Doughboy, Dasher – Jeff Green, Drive By – Rob Rosenthal, Dana, Bottlecap, Deadwood, Rain Man, […]
[pursuit] Another Tempo at Pursuit
AO: Pursuit Q: Tuck PAX: Damascus, Blue Screen, Dunkin, Paper Jam, Ghosted (Christopher Brantigan) FNGs: None COUNT: 6 WARMUP: – 1 mi EZ – Dynamic stretching THE THANG: – 3 mi tempo run (pace you can hold for an hour; should be hard but controlled) on flat-ish 1 mi loop. About as flat as it […]
[gumby] Transition complete
AO: Gumby Q: Bratwurst PAX: Ricky Bobby – Andrew Cassano, Chopper, Paper Jam, Dunkin, Damascus, Swiss Miss FNGs: None COUNT: 7 WARMUP: 2mi pre-run (optional) at 0510. Parking lot dynamic stretching. THE THANG: Bratwurst leg Yoga for Runners, while Swiss Miss gave us the history for Gumby, followed by Swiss Miss giving the Sunrise Salutation […]
[wxw_express] Ran, Down by the River
AO: Wxw_Express Q: Tuck PAX: Flip Phone, Dunkin, Gerber, Bratwurst, Atlas, Paper Jam, Fuse Box, Damascus, Das Boot, Rubbermaid, Drive By – Rob Rosenthal FNGs: None COUNT: 12 WARMUP: – 1.25 mi EZ – Dynamic stretching – 2 strides THE THANG: – Hill repeats: 1 minute uphill alternating between hard, harder and hardest, with recovery […]
[border_patrol] Release The Hounds
AO: Border_Patrol Q: Paper Jam PAX: Atlas, Flip Phone, Mad Dog, Damascus FNGs: None COUNT: 5 5 PAX encountered hills, 5 miles, and a lot of barking dogs.
[pursuit] 1k, 1000m, .62 mi Repeats
AO: Pursuit Q: Tuck PAX: Damascus, Ghosted (Christopher Brantigan), Flip Phone, Blue Screen, Dunkin FNGs: None COUNT: 6 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 1000m @ 10k pace, 1000m @ 5k pace, 1000m @ 10k pace with 90 sec recovery after each – EZ run cool-down until time […]
[wxw_express] Marvin Express
AO: Wxw_Express Q: Tuck PAX: Flip Phone, Deflated, Smithers, Seabass- Tim Carey, Dunkin, Damascus, Drive By – Rob Rosenthal, Das Boot FNGs: None COUNT: 9 Launch from Marvin Elementary for the monthly convergence. WARMUP: – 1 mi EZ – Dynamic stretching THE THANG: – 1000m @ 10k pace, 500m @ 5k pace, 500m @ 5k […]
[watchtower] Monthly Convergence @ Bushwood
AO: watchtower Q: Zinfandel PAX: Chastain, Damascus, Blue Screen, Seabass- Tim Carey, Drive By – Rob Rosenthal, Tuck, Happy Baby – Steve Eanes, Falcon, Deep Dish, Elmer’s, Twinkle toes, Dunkin, Deflated, Chicken Little, Two Hand Touch, Flip Phone, Schneider/Tom Evans, Smithers, C3P0, Hi-Hat, One Star, Rockwell, Mad Dog, Das Boot, Surge – Jim Connell, Noonan, […]
[border_patrol] No Papers No Go
AO: Border_Patrol Q: Paper Jam PAX: Jingles, Damascus, Goodfella (Jim Badolato) FNGs: None COUNT: 4 4 PAX for a Monday run, 1 started and finished early, 2 did it right and 1 did not have his papers (toilet paper) and had to return to his home of origin.
[pursuit] In Pursuit of Tempo Pace
AO: Pursuit Q: Tuck PAX: Flip Phone, Dunkin, Paper Jam, Damascus, Snowball FNGs: None COUNT: 6 WARMUP: 1 mi EZ THANG 2.5 mi Tempo run around a 1 mile flatish loop. Tempo pace is 5k pace + 25-30 sec. Should be a pace you can hold for an hour and should feel hard but controlled. […]