7 men skipped the BRR so they could kick ass at the The Brave.
Mosey 1.2 miles to the Rougemont neighborhood off of Endhaven.
Start at intersection of Rougemont and Endhaven. Run down hill to Rougemont and Joliette (0.2 mi). 10 burpees, then back to the start for 10 burpees. 2 rounds total. Mary for the 6.
Mosey East on Endhaven to Orchid Hill neighborhool. Start at intersection of Orchid Hill and Red Maple. Run down hill to Red Maple and Golden leaf (0.1 mi) 10 burpees, then back to the start for 10 burpees. 3 rounds total. Mary for the 6.
Mosey to new parking deck near Endhaven and Comm House. Run up stairs to top level and back down.
Mosey back to launch for 6 minutes of mary:
This was a sweaty affair. YHC got the prize for the biggest puddles. We had a strong group out there and moved around pretty quickly. Enron led the way on the hill work but the rest of the team wasn’t far behind. All in all we covered 4.5 miles with some serious hills and got in 100 burpees and lots of core work.
Congrats Cheddar! And good luck to all the BRR teams out there.
11 pioneers gathered at Cerberus and explored a ginormous mixed-use development. No, not Waverly. Rea Farms bruh!
Cross Providence Rd. and mosey to road between the old Harris Teeter and the new Harris Teeter for some COP betwixt the ‘Teets.
Mosey to a wall next to the new Harris Teeter parking lot for 10 Bulgarian split squats (each leg) and 20 hip slappers w/ feet on the wall OYO.
Mosey to what I’m just going to call Central Park… a large (easily 100 yards) rectangle-shaped plot of grass in the middle of Rea Farms, bordered by saplings and light posts. It is PERFECT for all kinds of F3 shenanigans. Such as:
Mosey to Golf Links Dr. (where Lifetime Fitness is). Head East back towards Waverly, stopping at each tree for 2 burpees. There were 32 or 33 trees, good for 64 or 66 burpees.
Cross Providence Rd. and head to the little park in Waverly behind Ted’s Montana Grill and Carolina Ale House. Grab some wall.
This was my first Q in 6 months due to injury and rehab. It felt great to lead again. It was fun exploring Rea Farms for the first time. It is starting to take shape and has at least two fantastic bootcamp features: the large football field-sized patch of grass described above and the new Harris Teeter parking lot that is huge and lit up like a Christmas tree. But be warned: crossing Providence Rd. is not for the faint of heart, and not recommended until the crossing signals are up and running. It was dicey to say the least, especially on the way back when traffic had picked up. It was a strong group of PAX out there today. We stayed pretty close together throughout. Good work, men. And thanks for the invite, Argonaut.
7 men rendezvoused at Pursuit and lactated all over each other.
For more on this training series see the PreBlast.
The course this week was a very hilly 2.5 mile road loop. Man, there are some serious hills in Millbridge. The plan was to do at least 2 loops, but due to some unplanned off-course “exploration” we only did 1+. Regardless, we got in our 6 intervals of 5 minutes @ Lactate Threshold pace with 2 minutes of recovery, bookended by 10 minutes of warm-up/cool down. Bratwurst and Frasier got in an extra interval instead of a full cool down. As usual we got in 7-8 miles total.
The hills made it hard to maintain LT pace at times, but we pushed through. Maintaining a consistent level of effort is more important than pace when the terrain is challenging.
Major kudos to site FNG Stub Hub, who performed exceptionally well despite not doing running workouts in the past.
Great to have Doc McStuffins and Rock Thrill show up on time this week so they could join us instead of wondering which direction we went!
Brat and Frasier let the way. This is news to no one.
Hollywood killed it as usual. Looking forward to his Q of The Brave tomorrow!
Tune in next time for week 3 of the plan. We’ll do 6 minutes @ LT pace w/ 2 minutes of recovery. The route will be flatter, so that is something we can all look forward to.
5 men crushed week 1 of an 8-week Lactate Threshold training series at F3 Pursuit. 2 others arrived a few minutes late and missed out on the fun. And YHC had a mustache.
For more on this training series see the PreBlast.
The course was a fairly flat 1.6 mi road/path loop. We’ll be avoiding the Thread Trail during this series for obvious reasons. We may avoid paths as well going forward because it was challenging to maintain LT pace on some of the twists and turns.
We were relieved when the rain subsided a few minutes into our warm-up lap. After ~13 minutes of easy running we got to work on the assignment for week 1:
We paired off by like speed due to a couple guys missing headlamps (always bring a headlamp to Pursuit). Table Slam and Wahoo (both Millbridge residents) joined forces and YHC and Transporter linked up. Frasier was where Frasier always is: out in front. We circled back for the 6 during the recoveries and stayed together throughout. After the intervals we cooled off for about 10 minutes with a slow mosey.
Lactate Threshold (LT) pace is typically somewhere between 10-mile and half marathon race pace. This first week of the plan was good for dialing in the pace. YHC’s intervals started off too slow and got progressively faster as we went along. Now YHC has a better idea of what pace to target for next week. The goal will be more consistent splits. That is always the goal when running intervals. They should be as consistent as possible.
Rock Thrill and Doc McStuffins posted but arrived a few minutes late, after the group had departed. Since the route was not published ahead of time they had no idea where we might be and never found us. Cobains, fellas. The course will be published from now on.
Tune in next time for week 2 of the LT series. We’ll be extending our intervals a bit as we gradually increase time spent at LT pace through the 8 week plan. We’ll do 5 minutes @ LT pace with 2 minutes of recovery x 6.
Do you want to run faster with less effort in time for Spring race season? Join us for an 8-week Lactate Threshold training series at F3 Pursuit starting Thursday, March 1st.
Not exactly. Your body breaks down glucose for energy and a by-product of this process is lactate, aka lactic acid. During easy running, your body reconverts and recycles this lactic acid back into energy and efficiently expels the waste products. Therefore, the production of lactate will remain relatively constant while running at an easy aerobic pace, which doesn’t require a huge demand for energy.
As you continue to run faster and demand more energy, the production of lactic acid will slowly increase. At some point, whether it be too fast a pace or holding a steady pace for too long, the production of lactic acid will soar exponentially and your body will no longer be able to convert lactate back into energy and expel the waste products. This point is commonly referred to as your lactate threshold. The lactic acid then floods into your system, muscle power is diminished and you begin to slow down. Ultimately, lactic acid is one of the largest contributors to why you slow down as the race goes on.
In short, your lactate threshold is defined as the fastest pace you can run without generating more lactic acid than your body can utilize and reconvert back into energy. This pace usually corresponds to 10 mile or half marathon race pace.
By training/running just below your lactate threshold you can begin to improve the pace at which you begin to produce too much lactic acid for your body to manage.
For example, your current threshold might be 9 minutes per mile. This would mean you could run a 10 mile or half marathon race at this pace. As you spend time training at lactate threshold (LT) pace, your body gets stronger, adapts to the increased production of lactic acid, and decreases this threshold pace to, say, 8:30 per mile. Now, since your threshold is lower, you are able to run faster with less effort, which means you can burn fuel more efficiently.
Development of your lactate threshold can be one of the easiest ways to improve your running, both short-term and long-term.
Starting Thursday, March 1st, we will embark on an 8-week LT training series at Pursuit that will progressively increase the amount of time we spend running at LT pace. Here is the plan:
The LT interval pace is somewhere between your 10 mile and half marathon pace. If you haven’t raced those distances before you can use the Jack Daniels Running Calculator to estimate those paces based on other distances you have run. Each week we will start with an easy warm up pace and end with a cool down. In between intervals we will loop back for the 6 and try and keep everyone somewhat together. This plan is completely optional, so feel free to post at Pursuit even if you want to run a steady pace. And always bring a headlamp.
That’s ok. Bottom line: dedicate 8 weeks to Pursuit, put in the work, and you will come out the other side running faster with less effort.
Pursuit launches from the Millbridge clubhouse on Thursdays @ 0515: 1401 Millbridge Pkwy, Waxhaw, NC 28173
6 men laced up for a hybrid road/trail route at F3 Pursuit.
This week was another all new loop course at Pursuit. The route started on the North side of the hanging bridge on the Thread Trail. From there it went North on Ridgehaven (past Atlas’ house), left on a Thread Trail access trail, and left on the main Thread Trail back to the start. Each loop was about 1.4 miles. Most of us got 3 rounds in. The trail portion was fantastic and the road portion featured a nice climb. All in all this was one of YHC’s favorite routes so far. Thinking we call this one ‘Run Mississippi‘. Do you see the resemblance?:
Great to see Strawberry at Pursuit (site FNG). After some time off he’s getting back into form. Keep it up, Strawberry.
T-claps to Goodfella for posting even though he knew he had to leave early to catch an early meeting Uptown. Strong dedication as always.
Bratwurst showed up before we launched, which is always a plus.
Major T-claps to Atlas for leaving water for us at his mailbox AND for bringing an FNG.
Speaking of which, welcome FNG Wahoo, a Cleveland transplant and Pursuit’s 2nd FNG since we launched on 1/4! Wahoo is a reference to Chief Wahoo, the Cleveland Indians logo/mascot. Do I think Wahoo is going to fit in? Well, he just ran a race called the Idiot Run. So yeah, I think he’ll fit in quite nicely.
Tune in next time for YET ANOTHER all-new course at F3 Pursuit.
What: Ten individual events developed to test strength, speed, stamina and physical/mental toughness. Participation in each individual event is optional.
Who: BROlympics is open to all men. All regions invited.
Date: Saturday, February 24, 2018
Time: Please arrive no later than 6 AM.
Scoring: This year you will log your event scores/times on an online form on your phone. Please open the form on your phone now so that you don’t have to worry about it on Saturday morning. Here is the link: Scoring Form
Donations: Please bring gently used exercise shirts (preferably F3) and shoes to be donated to Men’s Shelter of Charlotte and Charlotte Rescue Mission
What to bring: Your phone, shovel flag, water, 45 lb KB if you have one, gently used exercise shirts/shoes for donation
Where: Weddington High School Track/Practice Field, 4901 Weddington Rd, Matthews, NC 28104
Parking: Park at Weddington Middle School. Lot entrance is off of N. 12 Mile Creek Rd.
Medley Course Map:
This is a can’t miss event. (Check out last year’s highlights.) No other CSAUP or competition provides this level of 1st, 2nd, and 3rd F. Come and compete against your bros and against your performance at BROlympics 2017. If this is your first games, set a baseline to measure against future BROlympics. Be there for yourself, but more importantly, your bros. SYITG!
5 men posted for the 5th installment of a weekly running workout known as Pursuit.
This week’s course was a 1.5 mile figure 8 loop. For the 1st time the route was 100% on road. We started by heading South up the Millbridge Parkway climb. After conquering the hill the PAX were rewarded with flat or downhill terrain for the rest of the figure 8.
All in attendance got in at least 4 laps, good for 6-7 miles. Hollywood and YHC got in a little extra credit by climbing most of the hill again after the 4th lap. Hollywood continues to get faster. He spent the workout out in front, looping back occasionally to keep the group somewhat together. Maybe one of these weeks YHC will find a course challenging enough to make Hollywood actually breathe heavy.
Rock Thrill and YHC ran together in Thrill’s final tune-up before the Charlotte 10 Miler. We ran easy and mixed in two 1-mi intervals at Thrill’s target race pace. Fun fact: the two of us have a sweat rate that is off the charts. With the relatively warm weather we arrived back at launch looking like we had swam laps instead of ran laps.
Goodfella and Table slam, both Millbridge residents, paired up in neighborhood watch formation and made sure there was no funny business afoot.
Tune in next week for yet another all-new route at F3 Pursuit.
A fearsome foursome gathered at F3 Pursuit in perfect conditions to get 60 minutes of running in on a new course.
This week’s route was a 1-mile loop that was about 60% on road and 40% on a concrete path through the woods. It was also a fairly hilly route, with 62 feet of elevation gain per trip.
We all got 5-6 loops in this morning, good for 5.3 to 6.6 miles. Not bad, considering the elevation.
Bratwurst had a little calf flare-up, most likely due to a couple steep climbs, and had to skip the last loop. Rest assured, he will be back at it on Saturday (on flatter ground).
Table Slam claims that he feels slower when he runs with us vs. when he’s on his own. Got me thinking. Maybe I’m always slow because I’m always running with other people?
Great running with Hollywood this AM. We were consistently harassed by a bunny or bunnies throughout the run. Luckily we survived to tell the story.
Goodfella texted in sick this AM. Rest up, GF. And thanks for waking me up w/ your text btw.
Pursuit will be back next week with an ALL NEW route in the Millbridge subdivision. #postatpursuit