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F3 MeCa | September 23, 2019

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Valley Runs are bad for the environment

July 15, 2019 |

5 PAX posted at The Valley AO Monday run known as Velocity.  Monday runs are intended to be higher intensity training runs with either speed work or hills.  Since YCH has joined the Dawgs BRR team, the latter was on … Read More

Valley Speed at RRMS

January 28, 2019 |

6 Pax, one rolling out for his 2nd F3 post, came together in the gloom of the Ridge Road Middle School track. When I had signed up to Q this a couple weeks ago, I didn’t know I would be … Read More

Magical Bleeps at Velocity

August 6, 2018 | | 2 Comments

8 PAX responded to the ‘beep’ of their alarm clocks, fought off the fartsack, and came out to the Ridge Road Middle School track for a little more beeping (or “bleeping” which is the kind of test it feels like … Read More

Velocity Fartlek

November 21, 2016 | | One Comment

YHC decided to give Velocity another try and see if we could get the numbers up and keep this thing rolling. So I planned a Fartlek run. Fartlek. 3 PAX showed up and off we went, then as we were … Read More

Misdemeanors and Other Surprises

November 7, 2016 | | One Comment

Two (2) gathered for this week’s edition of Velocity. YHC was hoping no one would show and I wouldn’t have to run. Funky showed. He didn’t want to sprint, so, we compromised for a boring cruise down Prosperity to the … Read More

Velocity at the Track

October 24, 2016 |

YHC signed up to Q the new Velocity workout for F3 The Valley. So naturally I set up a workout at a different location. We met at Ridge Road Middle School to take advantage of the track. Hopefully no one … Read More

Velocity – Round 2

October 17, 2016 | | 2 Comments

7 Men joined me for the second ever Velocity speed workout at The Valley.  I tried to make it memorable and brought cones and a speed ladder.

I was EH’d into being the Q at about 7:20 last night by … Read More

Velocity Debut

October 10, 2016 | | 2 Comments

Under the banner of a shiny new workout name, 5 pax braved the Monday interval / speed workout kickoff. It went something like this:

Warm-up lap, followed by SSH, windmills & squats.

200m @ 75% + recovery lap 200m … Read More