January 7th, 2015 By Casper

4 F3’ers (and Banjo Boy’s 4-legged female family member Dixie) drug themselves out of the fart-sack on one of the few H’Burg morning where staying in could possibly be justified, planted the shovel flag in Town Center, and got right to running work!

Warmup:

Nothing long and elaborate with this group, we needed to move to keep warm, not a lot of standing around we we waited for the clock to strike 5:30a.  Simple on own stretches, 20 SSH’s, then we moseyed.

The Thang:

Basically completed 9:30 ave. min/mile splits for the slightly over 4 miles logged.  Started @ Kee Ln. and Main St. in front of the shovel flag, ran down Main Street, over Roberta, to Rocky River Crossing Road, sprinted approx 100 meters “Fartlek” style, continues another 4 minutes on Rocky River Crossing, another 100 meters of “Fartlek” sprints, turned and headed back when nearly 2 miles into run @ Moorehead Rd.  Completed 3 additional 100 meter “Fartlek” sprints spaced about 4 minutes apart as we headed back on Rocky River Road.  Turned right onto Roberta Rd., crossed onto Carl Parmer, additional 100 meter “Fartlek” sprint prior to turning right onto Main St. where we wnded with one last “Fartlek” as we returned for Mary.

 

Mary:

Joined Othello led “Warrior One” group for LBC’s x10; W x10; Freddie Mercury x10; Squirm x10; Mason Twist x10.

Moleskin:

1.  Pleasure running with 3 men and a dog.  While it was cold, really became “good” running weather after about 1/2 mile in or so.
2.  Admire Big Bird for sticking in there and pushing it with a bad achilles.  He seemed to have his run under control, did nothing that appeared crazy.
3.  Lot of races, mud runs, etc. coming up in the upcoming months.  Appears if there is a medal for ambition and completion, Solo Cup will get it as he has a lot scheduled this first half of the year.
4.  Banjo Boy and Dixie seemed to put away 4 miles rather effortlessly.  I believe if we had another 45 minutes, Dixie would have easily made it.  Pretty amazing from a 9 year old.
5.  You can never cross the ocean until you have the courage to lose sight of the shore.                          – Christopher Columbus

 

Road Warrior

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