A new #Amble record 11 pax (counting Noodle’s 4th grader 2.0 and 1 FNG) appeared this morning in the gloom at KBC. Unbeknownst to them they were getting ready to run a 5k race in an effort to see if our three speed workouts over the last three weeks (Interval 3 miles, Sprint workout at Crayton, Kathwood Hill workout) had paid off. The results were solid times from veteran runners and Personal Records by multiple minutes from three less experienced distance runners.
Conditions: 74 degrees with 93% humidity.
The Thang: 3.1 mile loop around Little Lake Katharine with start and finish in KBC parking lot. (Route here: http://www.mapmyrun.com/routes/view/225210391)
Sub Prime 19:59 (6:26/mi)
Splinter 20:45 (PR) (6:41/mi)
Stegman 20:47 (6:42/mi)
Chaser 22:18 (7:11/mi)
Stent 22:44 (7:20/mi and excellent effort coming off injury)
Fountainhead 22:55 (PR and better than his Get In The Pink time by ~3 minutes) (7:23/mi)
Noodle’s 2.0 24:30 (7:54/mi and excellent effort for a gangly 4th grader, finished strong)
Traveler 25:50 (8:20/mi)
Noodle 26:00 (8:23/mi)
Ben Grimsley (Cajun) 26:02 (8:23/mi)
Robber 26:35 (PR and better than his Get In The Pink time by ~3 minutes) (8:34/mi)
-Great effort from the Pax and many saw the speed work really pay off. Taking 3 minutes off a 5k time in just over a month is unreal.
– F3 lunch today at Lizard’s Thicket on Beltline at noon. Come one come all. Great time for fellowship and accountability. Oh, and good food.
– F3 Bootcamp tomorrow 5:45 at Dreher. Pairs like a fine wine with Amble. Amble = endurance, Bootcamp = Strength.
– Junior Achievement 5k through Shandon on 6/21 at 7:30PM. Info here: http://www.strictlyrunning.com/images/13JAtwilight.pdf Register here:http://strictlyrunning.com/gpscrlgnReg-9f.asp?uRaceId=1344&uImage=/images/13twilight.jpg
– Safe in the City 5k on 7/19 at 7:45PM. Info here: http://cityofcolumbiasc.wordpress.com/2012/07/13/safe-in-the-city-5k-walkrun/