[paper_trail] Trails, Creeks, and a Dog
AO: Paper_Trail Q: Kid Rock PAX: Tuck, Drive By – Rob Rosenthal, Paper Jam, Huckle FNGs: 1 Huckle COUNT: 4.5 Running thru the mid, trails, and creeks. Welcome to our 4-legged friend Huckle.
[pursuit] Extra Credit at Pursuit
AO: Pursuit Q: Tuck PAX: Flip Phone, Bratwurst, Atlas, Fuse Box, Paper Jam, Nordberg, Cliffhanger, Nessie, Rockslide, Ghosted (Christopher Brantigan), Dunkin FNGs: None COUNT: 12 WARMUP: – 1 mi EZ – Dynamic stretching – 2 strides THE THANG: Time-based intervals @ 5k effort with equal active recovery. Course was the hilly Millbridge “boot loop”. – […]
[wxw_express] New Faces, Varying Paces
AO: Wxw_Express Q: Tuck PAX: Dunkin, ChatterBox, Rubbermaid, Bottlecap, Drive By – Rob Rosenthal, Atlas, Jingles, Paper Jam, Rockwell, Easy Button, Transporter, Gerber FNGs: None COUNT: 13 WARM-UP: – EZ lap around school – Dynamic stretching – 3 strides THANG – 200m x 3 going from 10k pace to 5k pace to goal mi pace […]
[commitment] Tour de Millbridge to Second Pool
AO: Commitment Q: J-Woww PAX: J-Woww, Fuse Box, Jingles, Deep Dish, Cliffhanger, Chastain, Zinfandel, Munchkin, Salad, Chainsaw, Recalc- Keith Balaniz, Kid Rock, Doughboy, Kyle Maul-Breadbowl, Rubbermaid, Mad Dog, Premature, Dana, Black Hat, Drive By – Rob Rosenthal, Paper Jam FNGs: None COUNT: 21 WARMUP: Mosey to Millbridge parking lot doing warmup exercises along the way […]
[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. […]
[wxw_express] And So It Begins…
AO: Wxw_Express Q: Tuck PAX: Dunkin, Flip Phone, Damascus, Paper Jam, Chastain, Seabass- Tim Carey, Jingles FNGs: None COUNT: 8 WARMUP: – 1 mile mosey – Dynamic stretching – 3 strides THE THANG: Mile Simulation Workout: 4 x 800m @ goal mile pace, 60 seconds rest. Average your splits for a proxy of your current […]
[wxw_express] Wxw Express
AO: Wxw_Express Q: Easy Button PAX: Tuck, Bottlecap, Ham, Paper Jam, Damascus FNGs: None COUNT: 6 WARMUP: slingshot THE THANG: MARY: ANNOUNCEMENTS: COT:
[flash] Convergence
AO: Flash Q: Dasher – Jeff Green PAX: Premature, Ricky Bobby – Andrew Cassano, Magic Mike, Schnitzel, Chainsaw, Deflated, Jingles, Rag – Joseph Moubarak, Noonan, Doughboy, Deadwood, Paper Jam, Seabass- Tim Carey, Fuse Box, Chastain, Hollywood, Rain Man, Hi-Hat, ChatterBox, Rockslide, Landfill, Trailer Hitch, Zinfandel, Dasher – Jeff Green, Kyle Maul-Breadbowl, Recalc- Keith Balaniz, Damascus, […]
[_2nd-f-fellowship] Coffeteria: Commitment, Paper Trail
AO: _2Nd-F-Fellowship Q: Posse PAX: Fuse Box, Premature, Flip Phone, Kid Rock, Paper Jam, Recalc- Keith Balaniz, Deadwood, Dasher – Jeff Green, Centerfold, Rain Man, Doughboy FNGs: None COUNT: 11 Dunkin (the place not the Pax)
[morning_wood] start whenever
AO: Morning_Wood Q: Rubbermaid PAX: Paper Jam, Tuck FNGs: None COUNT: 3 WARMUP: THE THANG: had some good conversation and got some miles MARY: ANNOUNCEMENTS: COT: