• When: 
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6 Pax gathered in the gloom this morning at KBC for the second official workout of F3 Columbia #Amble.  The pax were given two choices: 3 miles with Fountain Head or 4 miles with Chaser.  2 went with the 3 mile and 4 with the 4 mile loop. The routes can be viewed here (3 mile: http://www.mapmyrun.com/routes/view/211966393 4 mile: http://www.mapmyrun.com/routes/view/211962985.  The 4 mile is not only a mile longer but also much hillier as the 4 milers discovered. #KathwoodClimb

Conditions: 70 and cloudy.  48% humidity.

The Thang: 3 or 4 mile loop.

3 mile:  CrawlSpace & FountainHead – 30:00 (10:00/mile)

4 Mile:  Splinter & Chaser – 32:32 (8:09/mile);  Robber & Nap – 39:27 (plus .15 for missed turn, 9:30/mile)

– SUNDAY IS THE LAST DAY TO SIGN UP FOR THE FALL  MUD RUN.  DO IT!  WE’LL FIGURE OUT GROUPINGS LATER.  http://f3nation.com/2013/05/23/usmc-fall-mud-run-update-deadline-approaching/

– There is talk of an F3 Columbia presence at the Governor’s Cup Half Marathon in Columbia on November 3.  The race winds all over our primary stomping grounds in Heathwood and Lake Katharine.  It is 5 months away which is plenty of time for ANY of the Columbia pax to train up for a half marathon.  November 3 is the week before Spartan Beast and would be a PERFECT last big run for the F3 Columbia Beasts.  Half marathons are not for “those other people that can run”.  That idea is nothing more than an excuse. “My knees can’t handle the distance”…another excuse.  Unless you’ve had knee replacement or have arthritis there’s nothing wrong with your knees.  Running is painful and inconvenient.  That’s why people are fat.  Get over it.  Any of our guys can do this. SET A GOAL!  http://www.carolinamarathon.org/Governors_Cup/  LET’S GO!

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