Man It Is Hot

14 men decided to forgo the fartsack and the warnings about the hot temperatures to come out and play at the track.

Quick safety briefing i.e. counting off and making sure someone had a phone and instructions were given about the plan and off we went.

The Thang:

We did a one mile warm up at second F pace. Once we hit a mile we did the Bratwurst inspired warm up i.e. walk on toes, heels, butt kickers and high knees. The instruction and challenge was try to get one more lap around the track then you normally get. The bell sounded and off we went heading to the South Charlotte Middle School track with the intention of being back at the AO by 6:10am.

Moleskin: This is a pretty simple workout on paper and in instruction but very hard in reality. You have the roller coaster hills running to the school followed by the track work and then you get to do the hills on the way back.

Everyone got between 5.5 and 7.5 out there today.

It was hot and humid. We should do a weight in sometime to see how much water we are losing on a day like today.

Everyone pushed hard to the very end. Strange Brew was certainly stretching himself. He came cruising in right at the start of COT. He has become a strong runner and post regularly at three running workouts a week when he is not traveling the globe.

Turkey Leg forgot his watch today and must not have realized how fast he was going because he was easily under a seven minute pace. Or maybe he was just faster since he did not have to wear a computer on his wrist.

Hopper and Hannibal were pushing each other to the very end. They had a nice rhythm and cadence to their strides. I am not sure but I feel they got an extra lap in.

Hairball and Buttermaker were stride for stride. Hairball thought it would be a good idea to run a quick six before his half marathon tomorrow. Who needs tapering. Buttermaker evidently has joined the world of twitter so be on the look out for his tweets. I still say tweeting needs to be part of Q school.

Shock and Awe, Ex Lax and Thurston were strong the whole time never stopping for a break or breaking their stride. Thanks for bringing the phone Ex Lax.

O’Tannenbaum slide in at the last moment. He was solid the whole time and continues to make strides in his running.

Gomer was having some muscle issues but that did not stop him from pushing through the workout. He ran the route back from the school without stopping.

Spackler #FreeRange is perfecting the run/walk method that Jeff Galloway speaks so highly of. He is continuing to ask daily about having more miles for the BRR. Based upon the absence of so several from the team I think you are slotted at the number four runner. Way to step up.

Champagne was obviously up for a challenge today because he would only run on the outside lane of the track.

Announcements:

F3 dads saturday at Francis Beatty Park at 9:00. Semi Gloss on Q.

Half marathon at the WWC tomorrow night.

8/1/15 be looking for more information about the morning long event stopping at several of the AOs. You can come and wish me a happy birthday.

Ghost runner tonight at 7:30 ABC parking lot Arboretum.

That is all. Have a great day and encourage someone that has not been out in a while to get back out.