So Sir Topham hat passed the Q to YHC and I do like the track, but felt we needed some off campus work….sort of. So I thought about hitting Kinsley and maybe the deck, but felt that was not right. So I remembered a nice recipe I did last year and tweaked it a little and we had a nice dose of pain at Laces Out today.

I’m not really angry, but the 6 man Native American run at Pantheon left my legs toast to Q Laces Out, but all the PAX pushed me and it was all good!!

The Thang:10 on the scene

• 1 mile run down Munn to Harris to 21 to Main entrance to FMHS
  • Hill Repeats with Pain station at the top
  • Run the Hill and roll the dice to see what exercise we do. (waiting on 6, which was YHC)
  • did 3-4 of these and called audible to run around large island in front of school
  • did 2 of those and 1 more hill repeat
• Exercises included
  • Burpees
  • High Knees
  • LBCs
  • Mountain Climbers
  • few others
• Crazy idea of Native American run back to COT
  • Stop at Baseball field for some Mary and Stretching
  • Freddy Murcurys
  • Rosalitas
  • American Hammers
  • Some Stretching
  • American Canoe
  • LBCs
  • Superman
  • Mak Tar Jas
• Hard as you could go to COT (125yards or so)

Moleskin:

So many did not realize it but we have 2 Nomads in The Fort. One moved in…..lol….get it…..moved in!! So that was fun getting to know Nomad II from Colombia.

YHC spoke about Freedom, word of the month, and associated it to watching our favorite team and DVRing it and being so stressed out during the game and freaking out and having meltdowns. However when we watch the same game and know the outcome……no so much stress or freaking out. There is Freedom in knowing the outcome.

A man came from Heaven 2000+ years ago and died for each of us. There is a reason for this event and it has to do with our own outcome. Where we go from here!! When you know this and our own outcome it gives us such FREEDOM over death, politics, suffering, pain of heartache. We realize this all will pass and win or lose the battles, we WIN the big game at the end though Sky Q.

Thanks Topham for the lead. We enjoyed some watermelon for hydration!

Peace

Cake Boss

11 PAX posted to Laces Out where confusion had set it. Who was on the Q?

Nomad corresponded with Sir Topham Hat where both he and CSPAN were travelling for work. Blades thought it may have been hhis Q. Funhouse alerted it was 5:01, so the show must go on. After a reluctant vote for Roads vs Track – Boeheim’s possession of the Key made the decision. 8 headed for the Track, but 3 headed for the Road.

The Thang – on Road

Zima, Rock Thrill and Jeeves went for an ‘easy’ (Zima quote) 6 miles on a tour of 160, 21 and Sutton Road.

The Thang – on Track

Warmup Run – 1 mile together on track

Warmup Exercise – Q by Commitee

From sideline to mid-field, job back to sideline

• Toy Soldiers
• Butt Kicks
• Backward Run (thanks High Hat)

COP

• Nomad – Windmill x15
• Nomad – Burpees x5
• Senator Tressel – Imperial Walker x10
• Funhouse – Hillbilly Walker x10
• High Hat – Mountain Climber x10
• Boeheim – Lunges x10

Partner 400’s x 6 – Pax partnered up and while 1 PAX did 400 at full effort, other PAX recovered or did Burpees (all PAX felt recovery was plenty). Pain was enjoyed.

Warmdown 800 clockwise as group

800 x 2 Fast – after confusing the legs into thinking it was time to recover, 2x 800 was ordered by Senator Tressel with 400 recover in between

Running recover stretches were completed with mumblechatter of being too old to lift legs on fence to stretch.

COT #1

Announcements – Read Newsletter, Bowling, Murph

Maturity – Senator Tressel shared wisdom that he now is better about setting long-term goals to focus his actions, whereas he didn’t when he was younger.

Prayer Requests:

• Funhouse’s 20^th anniversary trip to Napa and his 80yr Mother keeping his kids
• Skate or Die’s daughter travelling on cruise
• MP’s wife Michelle as she has surgey on Fri, 5/26

Funhouse closed COT with Prayer and PAX headed from Track…

… PAX recalled that they had forgot 3 PAX from Road workout

COT #2

Name-O-Rama

Prayers

• Zima, travelers for Memorial Day

Zima closed COT #2 with Prayer

PAX left wondering just what kind of great day might be ahead after a double-down COT.

10 Men Turned it up to 11 this morning at Laces Out.  The recipe for the day was brought to the PAX by Train as ONE

The Thang:

• Slow warm up around the track for 5 minutes (Yogging, Karaoke, etc)
• Easy Run for 6 minutes ~9 min pace
• Repeats x 11 (hence the name)
  • 2 Minute slow walk
  • 1 Minute AYG
• Cool Down for 6 minutes ~9 min pace

Mosey to Lot for COT

5 Pax posted to Laces Out expecting some track work.  Whoops….gates were locked.  Had to audible and scout options for speed work.  Amid the confusion YHC fumbled any attempt at a Disclaimer.

The Thang

COP — warm up w/Mtn climbers, IWs, backward lunge, Peter Parkers and Burpees (yes, Burpees at LO!)

Pax grabbed headlamps and were off and running through FMHS parking lots while YHC worked Plan B in his head.  With thoughts of heading to the hill on Harris Street, YHC spied the big island at the front entry of FMHS and decided that would suffice for speedwork laps.

Warm up run continued down to stop light at entrance on Hwy 21 and then back up to the carpool loop.

1 lap around island w/recovery jog for 1/3 of lap after each speed lap (rinse and repeat)
2 laps around island w/recovery jog for 1/3 of lap after each 2-lap interval (rinse and repeat)

Mosey down to stop light at entrance for hill repeats

Run to top of hill near the R Wing w/recovery jog back down to the stop light (repeat 3x more)

Mosey back to stadium lot

2 laps around stadium lot w/recovery jog for 1/2 lap after each interval (rinse and repeat)
1 lap around stadium lot w/recovery jog for 1/2 lap after each interval (rinse and repeat)

COP – stretching and cool down

Triathlon core session — Freddie Mercurys, flutters, Sea turtles

COT

Naked man moleskin

0500 launch is a tough wake up for YHC typically.  Something about Laces Out must be different.  I awoke at 0405 and was alert and ready to roll.  I was happy to see pax at the ready when I arrived.

Locked stadium gates was an unexpected (and unwelcome) development.  Hoping that is not the new normal at LO.  The good thing about LO AO is that there are plenty of good running options if you really  pay attention to the layout.  Pax responded well to the required audible.  Even got some mumble chatter about “Burpees at Laces Out?!”  Also got mumble chatter about it being “too early for BRR training” when the hill repeats were announced.  The pax took it all in stride and gave it their all.  Nice work!  In fact, Skate or Die and MacGyver looked to be in BRR form already!

After many months of nagging hitch in my giddy-up, it was great to be out pushing the pace in an interval workout.  Will be back again soon for more.

Thanks to the pax for the effort and to Sir Topham Hat for the invite.  Always an honor.

Three… four….no five men hit the track this morning for a non-P200 friendly workout at Laces Out.  Here is what they did.

The Thang:

Warm up mile around the Kingsley business park and then back to the FMHS track for some quarters and halves:

4 x 400M with one lap recovery in between (walk the last recovery lap)

3 x 800M with one lap recovery in between (jog one recovery lap together)

COT

This being a speed workout less than a week after the Palmetto 200, I hinted on Twitter that if you ran the P200, it would be wise to skip this one and take some rest.  So, I fully expected low numbers or even to be alone this morning.   But, my neighbors Decibel and Copperfield gave me the hard commit so I knew we would have at least 3, and that’s what it turned out to be when we left the school lot at 5am. But, after a few minutes into the warm up jog, Skate or Die suddenly appeared behind us on Munn Road, and then a little while later, MP, caught us near 160 as we were heading back to the school. I thought about making another loop around Munn to find out who else might join us, but decided it was time to hit the track.

Track workouts can be a grind, no doubt about it. ‘Back in the day’, I used to do these alone and they were always tough mentally and physically.  These days, track workouts are a little easier because there are other guys who will run them with you.  Even when each person is  running at a different speed,  and are separated a good bit of the time, just having other guys out there with you makes these workouts  a little more tolerable.  And, having someone (like Skate or Die) on your tail most of the morning, might make you push a little harder too.

It was a pleasure to lead the group this morning,  and I am thankful that there were four other guys on the track to keep each other motivated and to push each other.

Announcements/Prayers/Praises

This Saturday, April 1:  Brew Ruck benefiting FM care center, Easter Egg Hunt at the Paradise neighborhood, and Children’s Attention Home event all happening.  Read your newsletter!

Magic Show, featuring our own Copperfield, to benefit CAH, on April 22.

Prayers for several family members with cancer and a son with depression/anxiety

Last week at LO,  we ran the Joe Davis course in preparation for the race on Jan 7.  The race was postponed until  this Saturday due to the weather so we had another week to prep for it.  So, four men came out this morning to get loosened up and ready for the big race.  Here is what we did:

The Thang:

Starting from the FM football field parking lot, head out to Munn road and run around the Kingsley loop at a nice easy pace.   Run back to the track.

At the track, stretch out for about 5 minutes and take a warm up lap on the track.

Run an 800 , walk a lap

Run a 400 , walk a lap.  Rinse and repeat

Run a 200, walk a 1/2 lap  Rinse and repeat

Leave the track and do a cool down run around the school campus.

COT

This was my VQ at the new, revamped Laces Out.  The high school track at FM is great.  It’s got a nice texture and a little spring to it.   Speedwork a little more palatable on a track like this one. When I was in school…back in the day…..we ran on cinders.  #old.   With the race just a couple days away, I wanted to keep it pretty relaxed and mix in just a little speedwork to get our legs ready to run fast on Saturday.   We took generous walking breaks and didn’t do anything too strenuous. My GPS had us at  5.4 miles which was longer than I thought (or planned) to go today, but there was about a mile of walking included in that.

The weather was perfect for running,  and the relaxed pace, walking breaks, and quiet surroundings gave the four of us a good chance to catch up.  It’s mornings like this that keep me motivated to get up at the crack of dawn and I suspect the three other men feel the same way.

Announcements/Prayers/Praises

Ready your newsletter!  Someone works hard on that every week.

Prayers for loved ones fighting cancer, and family members with anxiety and anger.