• When: 
  • QIC: 
  • The PAX: 


#Amble Report: When you wish upon a star (or Tibata)

A gloomy and humid morning greeted 9 pax at the Owens Field track today. Most expected a typical Fountainhead sprintfest but YHC took the reins as a last minute (and fresh off vacation) substitute QIC and led the predetermined Tibata sprint circuit.

Conditions: Hot and Muggy

The Thang:

Tibata Sprint Circuit

  • Warm-up mile (4 laps)
  • Tibata: Sprint 30 seconds followed by 15 second recovery run/walk
  • Rinse and Repeat x 6

Recovery Lap

  • Tibata: Sprint 30 seconds followed by 15 second recovery run/walk
  • Rinse and Repeat x 6

Recovery Lap

  • Tibata: Sprint 30 seconds followed by 15 second recovery run/walk
  • Rinse and Repeat x 6

Recovery half-mile (2 laps)

COT

BOM – Closed out by SubPrime

Moleskin

  • During the warm-up mile most pax couldn’t help but notice a vibrant shooting star (so we thought) on the horizon. One runner correctly noted that we actually witnessed part of the 2013 installment of the annual Perseid Meteor shower which was said to have peaked overnight and into this morning.
  • This was a solid sprint workout and all credit for its creation goes to Fountainhead.  He works hard to make #Amble what it is and was under the weather this morning.  It was a pleasure facilitating his workout. Get well, F-Head!
  • T-Claps to Slumdog for showing excellent speed during the Tibata.
  • T-Claps to Stent for tacking on an extra lap or two during at the end. #mobileCOT

Announcements

  • The AmFibious 5K and Float is going to be big. Lots of people have voiced their interest and plan to be there… Unfortunately, no one has yet sent me an e-mail or turned in any cash for the shirts or in support of the F3 Foundation. If you plan on joining us, please let me know at [email protected] or just turn in your $20 to Sway, Mission, Chaser or myself. The four of us will need your name, nickname and shirt size. Checkout the Pre-blast if you have any questions
  • The Governors Cup Half Marathon is also getting a lot of attention. If you’re not confident you’ll be ready for the half, though, there is an 8K option. The discount still applies if we can get enough people in our group regardless of which race is run. In either case, we need to know your intentions to register by the end of the month. Today happens to be 3 months from November 9th, the date of the race. Today, therefore, would be a great day to commit and let me know at [email protected] .
  • #Strut at Seven Oaks Park in Irmo continues Saturday with a Chaser Q.  It’s important to continue supporting this group while they further their establishment.

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