Tag Archive for: Lipstick

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

Dungeons, Dragons, Tigers, and Blood

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9 pax came out for what YHC promised to be a “fun game” at the track. Apparently there was some confusion as Peeping Tom did not realize that this AO was speedwork – woops. He pushed through though.

Before we started all pax confirmed their short interval pace per the RRCA pace chart provided by YHC.

A surprising lack of comments about my interesting dice selection of using a D8 and a D4 – for thos uneducated not nerdy enough, dice come in more than just the standard six sided variety. Lipstick correctly assessed after the workout that these were for Dungeons and Dragons, or more commonly after an unjustified bad rap in the 80s D&D.

FNGs: None today
Warm Up:

Mosey to the track. Side to side leg swings x10, Tiger Claws x10, warm up lap
The Workout:

First roll had a 6 on the D8 and a 3 on the D4 – so we did 3x 600s starting halfway around the track with a target of the recovery lasting half as long as the work portion. Keeping this ratio makes speed work absolutely brutal and it was exacerbated by the oppressive humidity this morning.

Between rounds we did ab solution x5 IC (8 count) plus a recovery lap.

Roll two had a 4 and a 2 (well, it was a 1 but that was too easy) so we did 2x 400s with the recovery again being half of the working time just around the finish line. We ran these in the opposite direction like the law breakers that we are.

Between rounds we did ab solution x5 IC (8 count) plus a recovery 200m.

Our last interval was determined by a good old fashioned D6 – ended up doing one more 400m where pax were told they could go a little faster if they were still feeling spunky.

After our last interval we did some strides, running easy to the first goal, picking up through to the end of the second, and then rolling through to the 100m line. We did four of these.

Mary:

Jumping back over the fence is always one of the tougher maneuvers of the morning. Recover mosey back to the flag. Butterfly stretch, seated hamstring stretches, chattaronga, downward dog.
Announcements:

Mulch at bass lake continues!
T-Claps (Recognition):

Peeping Tom for pushing through the surprise speed workout.
Prayer:

Rams’ family, unspoken

So this workout is FREE???

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15 PAX including one FNG and a 2nd timer posted at Paradise City on the steamy morning. A few guys already lost the shirt once YHC took his off. FNG received the disclaimer at 0528. Today’s workout was a repeat from a previous AO in Carterico I led this past spring. The guys hated it so I knew it would be a great fit for PC. YHC mumbled to some PAX as we took off that the FNG had a good chance of merlot on this one. Here’s how the fun went down.

FNGs:
Bondo, Warren is 59 and survived without a merlot. However, he learned about a workout through HS Rec Center that he signed up and PAID money for. Little did he know our workout was free. M4L and YHC instructed him to Cxl his membership immediately and ask for a refund. Tell HSRC it was a horrible workout and they should Cxl this class.

Warm Up:
Butt kickers, High knees, Carioca
Circle up
Throwback for Blue Hen since he couldn’t make it.
Jacked Up
SSH x 20 IC
Plank Jacks x20 IC
Smurf Jacks x20 IC
Seal Jacks x20 IC
Red Bull Smurf Jacks x20 IC

The Workout:
Four corner stack’ems
C1 – diamond merkins x10
C2 – monkey humpers x10IC
C3 – crab cakes x10IC
C4 – Turkish getup x10
Run to C1 do exercise, back to start and same exercise.
Run to C2 do exercise, back to start and stack’em.
Repeat for C3 and C4, keep stacking

Black snake run to opposite parking lot

Split group in half
Loop burpees increasing merkins
10 burpees w/1 merkin (10)
9 burpees 2 merkins (18)
8 B 3 M (24)
7 B 4 M (28)
6 B 5 M (30)
Total 40 burpees and 110 merkins

Ramp belly sprints x3
Absolutions on recovery at bottom of ramp x5 (2 sets)

Mary:
She fartsacked

Announcements:
See slack, HS/FV Q swap coming in August

T-Claps (Recognition):
EC HIM and Bondo jumping right in…RESPECT

Prayer:
COVID-19 battles, Clay’s family, Matt friend of Bondo, unspoken

Great job to all those men pushing themselves. Cupid said he set a bootcamp record for calories burned at 600+. There were a couple guys that should be challenging themselves more because they are stronger than what they think. Appreciate the opportunity to lead as always.

BS Out!

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

Humid Morning for a Run

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FNGs:

None

Warm Up:

Light jog around the parking lot with a few exercises to get the group warm and ready for a run

The Workout:

YHC had pre-blasted an old school U-Turn route in reverse and that I was Qing in celebration of my 2 years with F3.  These 2 years have brought new friendships, greater health and an increased amount of community out reach on my part.  The reasons for this was demonstrated multiple times this morning as everyone picked up the six (which consisted of myself).  This act of support is one of the reasons I have continued to post even when I feel like I don’t want to or can’t.

This morning’s run was a humid one, but everyone got 5+ miles and some good fellowship.  Some PAX (the crazier variety) got 15+ miles.

Great work men and thanks for the opportunity to lead.

Mary:

None.

Announcements:

A few PAX indicated there may be a group training for their 1st Full Marathon later this year.

Emeril is collecting supplies for Healing Transitions.  Please consider getting soap, shaving cream, etc. and providing to Emeril this week.  Also they will take your old running shoes, don’t just throw them out, consider giving them to a group that could use some support.

T-Claps (Recognition):

Thanks to everyone for supporting me the last 2 years and I look forward to what we do in the future.

Prayer:

YHC took us out, with unspoken prayers and praises.

We ran Crossways

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FNGs: Nope
Warm Up:

Some mumble chatter and frankenstiens

The Workout:

See Title

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Those dealing with addiction

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

10 seconds to spare

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YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine.  I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds.  However, we started on time!

FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides.  We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins.  Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”.  Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides.  We left Court 2 and headed for Court 3, cause why not?  Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week

Fogging morning miles

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Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.