Before we get into the specifics of this morning’s shakeout run workout, I’d like to reflect on a few takeaways from yesterday’s race. Yesterday morning was perfect in comparison to last year’s balmy 36 degree tundra trot.  A brisk 47 degrees yesterday morning, allowing PAX to shed some layers and nix the gloves. Minus the slight wind, I’d say the sky Q threw us a bone and created some optimal conditions for some magical runs to happen in Southwake. Rolled into the Purple Cobra AO meeting spot to clown car with Full House, 187, and Redenbacher. As we roll into Ting, we see a swerving bicycle toting several flags on its way to the basketball courts…Banana Seat in the house. Parked the car and then shortly headed to warm-ups, with about 30 PAX ready to get after it, and several more there for support every step of the way. Always amazed to see the photos after the race at how big the group photo gets year after year, and equally impressed with the new faces that come into focus year after year.

Let’s face it, this race has significance for so many reasons. We train here, we live here, we know every nook and cranny of this course and we know who we were with when we ran it. This race is significant mostly because its personal. Every PAX who has posted in SouthWake has a memory along this course and if you have been around long enough, you know the sense of community and the overwhelming sense of support when you see familiar faces along the route on race day. Not to mention, nobody puts an exclamation point on this race like F3 Southwake. Shovel Flag escort for every PAX up that ramp to the finish. There is nothing like it. Leave no man behind and the race isn’t finished until the last one is in. That’s what is special about this race. The journey we take every morning as we wake up to get those PRs isn’t easy and we push each other to accelerate in all phases. The sacrifices we make as individuals to rise out of that fartsack in the crazy morning hours and make each other better men collectively mentally, physically, and spiritually is that much more gratifying when you scroll through all of those pictures and strava feeds after the race.

A huge shout out to our non-running PAX for the support yesterday. All were strategically placed throughout the critical areas of the course offering encouragement, positive energy, and a few choice phrases to entice jailbreak speed up the ramp to the finish. Banana Seat, Slide Rule, Blue Hen, Flannigan, Dovetail, Skidmark, Shredder, Gump, Dauber, Wallaby, and WebEx. I’m fairly certain I may be missing a few, and for those that YHC may be missing, you are appreciated by everyone running yesterday.

The PRs yesterday were aplenty. Safe to say the training paid off and then some. If I were to create awards from yesterday, they would be as follows:

Best Comedic Duo Performance: LipStick and Mrs. LipStick- First congratulations to Mrs. Lipstick. She did an incredible job finishing I believe her first half and also doing it while going 13.1 with LipStick selfie sticking most of the way. Anyone see the FB video? TV gold right there. At many points while I thumbed through the pics, it appeared that she wanted to throttle my boy, Lipstick, but great job again to his M for pushing through. Lipstick, love you buddy.. great support out there.

Most Improved: UTI is absolutely crushing it. 6 Halfs under his belt and the times keep shrinking like the average number of exercises Midget performs during workouts.

WOW Award: True to his name, ShamWow just absolutely killed it yesterday. Knew going in he’d have a good run with the training he put in, but dear lord, I think he may have set the bar to a whole new level with his performance yesterday.

Dig Deep Award: Wasn’t able to witness this finish, but heard Breach tracked down the 2:00 pace group with about a mile left to finish with a sub 2. Way to push.

HSHM Rookie of Year: Aquaman not only went sub 2 in his first half, but he flirted with a sub 1:50. Though his body may have broken down a bit at the end, he put in a very gutsy run and has grown exponentially this past year. One to watch next year for sure.

Iron Horse Award: I’ve said it before and I’ll say it again, when I reach 50, I want to be like Yogurt. This guy is an absolute Beast. A podium performance yesterday with Alpine pacing his run. This guy is a grinder and as mentally tough as he is physically. Incredible run yesterday.

Excellence of Execution Award: If you were a WWF fan from back in the day, Brett Hart dubbed himself as “The Excellence of Execution.” Very methodical and executed moves with precision and efficiency. Here’s the thing about 187 that I love. He is about as efficient as they come. Shows up, puts in work, and then you later look at the Strava feed and think… “Oh, Damn. No he didn’t..” It probably takes YHC longer to pick up his jaw from the floor after seeing some of these runs than it is for 187 to run these races. Another podium performance in his age group. Incredible.

Youth Gone Wild Award: Remember that guy, Cupid? He started posting here and there when he started F3. Then we wondered what the hell is he doing running all hours of the day. Started running with Pikachu before and after Run the Quay at about a 9min pace. Well, I want to introduce you to 7:45/mi for 13.1 pace Cupid.

Under the Radar Awards: Who is this Katniss guy? I thought he didn’t like running or think he could run earlier this year. Amazing sub 2 performance yesterday. Silently, he has accelerated and another one to keep an eye on at his next half. There is also that other guy, Dahmer, who has silently put in some strong work on these HSHM runs to also get himself a sub 2 finish.

Don’t Call it a Come Back Award: Though the training hasn’t been perfect from week to week, Forceps has made his way back to healthy runs in recent weeks, finishing very strong up the ramp yesterday. I anticipate we will get him back to full speed in the upcoming months.

Double Down Award: Full House, I’m not sure what you were thinking putting back to back halfs on your calendar this month, but I’m sure glad you were out there yesterday. Coming off of a strong sub 2 Richmond Half and putting in some strong miles at HSHM yesterday. I appreciated the push at miles 10 and 11 to keep me going.

Mumblechatter I Wish I Was a Part of Award: Only saw the trio of Emeril, Dawgpound, and Cowboy finish the race, but after hearing about a few conversations they had during the race, I so wish it would have been recorded for prosperity purposes. Hearing how Emeril was ‘inspiring’ Dawg and Cowboy throughout the race makes me think we should somehow do a documentary next year.

Houdini Awards: Unfortunately, I didn’t see them prior to the race, but H1N1, Fonzie, and LED absolutely smoked it yesterday. Very strong training performed by those guys leading up to the race and it all paid off yesterday.

2020 HSHM Headlock Award: Fresh off a Solid 5k performance yesterday, Master Shake has HC’d on next year’s Half Marathon.

That Shower is Gonna Hurt Award: Last but not least, Redenbacher not only PR’d yesterday by over double-digit minutes, he did so with exploding nipples. I didn’t see how bad it was until the hairpin turn as he was passing me. His shirt looked like a crime scene and made me want to place a smiley face beneath the 2 red circles across his chest. All in all a strong run for him yesterday as well.

To round out yesterday’s race, I also wanted to give a big shout out to M4L, Pikachu, and Snap. Looks like 3Alarm had a great race as well and was made possible by y’all helping him navigate the course. Additional kudos to Nemo, Boy George, Lipsync, and Coal Ash for solid 2:15 , 2:30, 2:45 pacing.

One other thing…I’m proposing now that we make Freddy’s the official post HSHM race venue. If anyone has yet to experience the triple steakburger and fries, you ain’t living your best life. Yogurt, UTI, Aquaman, Bullseye, M4L, and Redenbacher can all attest that a 2nd F at Freddy’s is where its at for the perfect grease bomb to complement your PR. Heck, we should book Crosby and Bender Street now to play at this cathedral of burger heaven.

With all the great things that happened yesterday, I figured it would be a good idea for a shakeout run this morning with some much needed stretching. 9 PAX showed, most of which had run yesterday.

Warm Up: Light jog around the soccer fields to the back Ivan lot. Circled up for Good Mornings, Daisy Pickers, Michael Phelps, Prison Squats X10. Lunge Walks and Frankensteins to the far side of the lot. Hillbillies and Moroccan Night Clubs X12. Squat hold while YHC explained the route.
The Workout: A light 2-3 mi run up Stinson to Raleigh, Left on Rogers, right down Main Street. Right on Main St. back to Raleigh St. and back to the flag for Stretch O’ Rama.

Mary: Stretch O’Rama with each of the 9 PAX calling out a stretch exercise for a 10 count. With Thanksgiving coming up on Thursday, we then executed a plank o’rama, while PAX shared what they were thankful for this year and as we approach the upcoming year. And yes.. as Redenbacher was present, plank o’rama did include some “Nipplers.”

Announcements: CSAUP- Dec 7th, Holiday Party- Dec 14th, Wrightsville is just around the corner. 2nd F at Dunkins post-AGS.
T-Claps (Recognition): Outstanding job by PAX all week up to and including the race.
Prayer: Continued prayers for Quiver and his family, Crab Legs, and those still on the mend. Safe travels for all those travel this week for the holiday.

Always and honor to lead. What a day yesterday, not only for F3 SouthWake, but for the community to see once again what what we are all about.