10 men…. well, 8 men departed Shandon Pres heading towards the University. Later, and without a route published, a few stray pax showed up and ran a route of their own. For the majority of the pax, the Pickens Half Pipe awaited. Conditions, warm, humid, Columbia Summer. The Thang: Departing Shandon Pres, down Devine up …
Now a tradition at Ramble, the 5K is back. Conditions:75 degrees, 92% Humidity. 8% Oxygen. The Thang: Warm up lap around the block, then, at the #ShovelFlag Starting line, 3.1 miles as fast fast as possible. Here is the course: Results available here: http://tiny.cc/ramble5k or below Moleskin: – Great to see a large turnout …
T W E N T Y __ T H R E E pax gathered at the Swampfox this morning. For some, this was their first experience with Costanza on the Q, for others, it was the second time in the same week. Hard work followed, we didn’t slow down, we pushed through. These men put …
Twenty Thunder pax arrived at the parking lot of Hand Middle School this morning for another installment of a Costanza Q. Intensity was high, we kept the pace going. Great work by all. YHC attempted to keep the rep count to 10 (with some exceptions) today to allow some recovery between sets, and help the …
8 men arose from the #Fartsack this beautiful morning to take on another workout with YHC at the helm. In true #Dawnstrike fashion, mumblechatter and comaradie was high, the pain though, was intense. This is how it went down: Conditions: 70 degrees, 80% Humidity The Thang: Super short mosey from our gathering to the tree …
The Ramble 5K returned in full force this morning providing a challenge for repeat customers and pax new to this Ramble challenge. Conditions: Humid. The Thang: Warm up lap around the block, then, at the #ShovelFlag Starting line, 3.1 miles as fast fast as possible. Here is the course: Results available here: http://tiny.cc/ramble5k or …
Gentlemen, time is upon us to take on the Run Hard 1/2 or Full Columbia Marathon. This race, on March 8th, works perfectly with P200 training schedules. Rather than recreate what has already been said, I’ll just refer you to last year’s preblast and the race website. https://www.runhardcolumbiamarathon.com http://f3nation.com/2013/12/18/run-hard-preblast/ http://f3nation.com/2014/01/30/run-hard-half-marathon-distance-training/ This link has long distance …
Five pax gathered on the Owen’s field track in the misty gloom to complete another speed workout with the Governor’s Cup Half looming in the near future. Conditions: 56 degrees and 84% humidity with a few sprinkles. The Thang: This week in Hal Higdon’s 1/2 marathon training program is to complete 10×400 repeat. While the idea …
12 Ventured into Thunder this morning for a beatdown that was borrowed from Chaser’s workout from my first F3 experience back in June. I made some modifications, as some pointed out – they couldn’t see Chaser singing “Believe it or Not” – True, that was a Costanza add. The Thang: Warm up jog around the …