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F3 MeCa | October 19, 2019

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Any excuse to listen to Neil Young

October 6, 2017 | | 2 Comments

YHC was commenting on how the full moon was providing our running light this morning when Banjo Boy pointed out that it is a harvest moon. That tidbit gave me a thought for the back-blast. In keeping with the harvest … Read More

Candy Crush can wait…

September 29, 2017 | | One Comment

A little bit of a late start at this morning’s acceleration. Just before bagging the workout and typing up the greatest fish-tale backblast in speed work history, in rolls two pax. I guess Candy Crush can wait, time to get … Read More

Keep On Keeping On

September 15, 2017 |

How do you follow-up an extraordinary experience like last weekend’s BRR2017? Well, first you grab a beer and savor the moment, then of course you take some time to let the legs recover, then you jump back in the saddle.

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Party of Two

September 8, 2017 |

With most of the runners in Harrisburg at the BRR, only 2 men made it to the track to get a little faster this morning. There was disagreement over whether the cooler temps were on the verge of chilly or … Read More

Hill Drill

September 1, 2017 |

Have you had enough hill work this summer? Two pax thought not and strayed off-track at Acceleration this morning:

  • Mosey through middle school campus, across Hickory Ridge to Bridge Pointe subdivision to bottom of Foxfield Ct cul-de-sac
  • Foxfield Ct … Read More

The Good, The Bad, And The Banjo

August 27, 2017 |

On this cool crisp morning, only two men made it out for a refreshing run around the Hickory Ridge Middle School track.  Although YHC wasn’t feeling too swift, @Banjoboy was up for the challenge and kept the banjo playing.  The … Read More

Never a good thing when the Q brings cones…

August 18, 2017 | | 2 Comments

One mile WARM-UP


1.5 Mile Mixer – sprint a lap, jog a quarter lap, sprint a lap, jog a quarter lap, sprint a lap, jog a quarter lap, sprint a lap, jog a quarter lap, sprint a lap

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When You Wish Upon A Star

August 11, 2017 | | One Comment

Four Harrisburg men came to push the pace and that is exactly what took place:

The Thang

3 laps warm-up

  • 1200m
  • 800m
  • 400m
  • 1200m
  • 800m
  • 400m

2 laps cool-down


  • Thanks, men for coming out and pushing … Read More

Slowest Man Getting Faster

August 4, 2017 | | 3 Comments

For a minute this morning, I thought I was going to be the fastest man on the track. Then, the Pax showed up. 5 Pax put in a lot of effort to make themselves faster this morning. Proving, once again, YHC is … Read More

Four PAX, One Track, and a Trail of Sweat

July 21, 2017 | | 3 Comments

Four PAX deep, came and got faster this morning at Acceleration…

1 mile easy pace to warm-up

Sprint 50 yards, jog back to start line – REPEATO x 4

Sprint 100 yards, jog back to start line – REPEATO x 4

Sprint … Read More