3 Faithful posted for the SIB this morning at 0515. The Pax included:

 

Stick Bug

Costello

Holtz (QIC)

 

The Thang: Long Hills & Short Sprints

 

Easy jog from the AG parking lot over to the Runnymeade/Rockbrook intersection (approx 0.4 miles). Hard run (sub 7:00 pace) from there down to Colony, up Spackler’s Hill, down past the large entrance to MPHS, then up the long hill on Colony to Selwyn (approx 1.1 miles from the “Top of the Rock”(brook) over to Selwyn). The Pax rested for about a minute, then reversed course and finished its race-like run at the Top of Rock(brook) & Runnymeade (again, about 1.1 miles of sub-7:00 pace). Then an easy jog over back to the AG parking lot, to wrap up the “Long Hills” portion of the workout (all in 3+ miles). Next, we took on the “Short Sprints” part of the workout and started with an easy 200 meter jog, followed by a hard 200 meter sprint. We did this for approximately 20 minutes, completing about 3 miles of on & off sprint work. All in, my Garmin had us around 6.3 miles distance.

 

Spreadsheets from the Gloom:

 

-       The weather was warm – upper 50s – and the air was thick with humidity (and pollen). We felt just a few raindrops throughout the workout, although on the drive home the skies opened with some real rain.

 

-       After I shared that my doctor yesterday declared “No hernia, just a lower ab strain and what are you doing again with this outdoor workout group?”, Costello noted that his annual physical exam is today. Fellas, get yours scheduled. Don’t be afraid of Dr. Jellyfinger. Back to Costello, since he’s joined F3 in September he’s shed 20 lbs. 20! That’s strong, very strong. 

 

-       F3 is not the only reason why Stick Bug and Costello are waking up in the middle of the night and the very early morning. Stick Bug has a 9 week old at home and Costello a 7 month old. 0515 is early, but especially early when most nights you’re waking up with a 2.x. Keep it up guys.

 

-       This comes as no surprise to anyone who’s done a SweetSix with the man who regularly triggers the sensor on the garage flood light, but man is Stick Bug is a great sprinter. He would be positioned 5-10 feet behind me at the start of the fast 200’s, but once we hit go it only took about 6 strides for Stick to power past and fly by, this all from an outside lane…speed merchant.

 

-       We just happened to have one-third of one of the 9-man BRR teams assembled this morning. We shared our excitement about the good times ahead. I can feel the bond deepening and the team is taking form…need more of you guys – at least the BRR’rs – to post for the SIB. You know who you are…in the words of our leader Tango Delta,  ”You just got to commit.”

Holtz