R4TJ – Hair of the Dog
*Image does not indicate a book endorsement. Never read it but the cover works.
Warm Up: High Knees, Butt Kickers, “togetherness” jog up Sportsmanship way.
The Workout: Following the great Wrightsville race of 2019 there was mumblechatter about soreness and a desire to continue resting. R4TJ arrived as it always does an a gloomy Wednesday morning and it managed to headlock a few PAX that were on the fence about getting back on their legs. What better for those weary heads and legs than a good old-fashioned run. Hair of the Dog… Am I right!? We returned to the Little Dipper for a 5 mile jaunt with varying goals/paces to suit. Due to the upcoming Tobacco Road Half and some time constraints some chose to modify, repeating something similar to the last week’s episode of R4TJ (see: https://f3southwake.com/2019/03/06/r4tj-stay-right-4-wrightsville/) We picked up a Bernie on the way as we passed Town Hall… Surprise!!!
Mary: Um… was she on the run with us? Oops…
Announcements:
A Call for Speedwork: SlideRule is looking to start training for a fast 10k and would like to find/explore opportunities for more speed work. Yogurt shared that he has been running the ramps on repeats following Paradise City and R4TJ. R4TJ is also open to guest Qs and/or ideas on how we might incorporate more speedwork.
Triathlon: If you havent caught it there is a slack channel dedicated to Triathlons. We discussed the target Sprint Tri at Harris Lake June 1 and the possibility of some non-AO/direct F3 opportunities to do some training in the pool, on the bike, and on the run (speedwork included). Join Up! See you in the gloom, pool, and maybe even in the daylight.
Prayer: Prayers for Shredder, prayers for Bernie as he tackles his Full this weekend, prayers out to the rest of the Tobacco Road Marathoners as well.
