Miles of Merkins

Miles of Merkins

Big crowd this week with 25 at Fast Twitch for a festival of miles, hills, and merkins

The Thang:

Warmup mosey down Strawberry to Rosecliff for COP:

• SSH x20
• MCs x20
• Merkins 20oyo
• IW x15

Continue warmup run down to bottom of Coburn

Merkin ladder:  1 merkin at bottom of hill. run to top of hill, 1 merkin.  run back to bottom.
Repeat up to 10

Continue run up to Bevington. 20 merkins oyo. Run down bevington stopping at every speed hump for 5 merkins. Alternate between wide-arm and diamonds

Run back up Bevington to Coburn. 20 merkins oyo

Run out to 51. 20 merkins oyo; mary while waiting

Run up to Davie Park; 20 merkins while waiting.

AYG run back up to Strawberry; loop back for 6.

Mosey back to start point.

Mileage: 6.5

Moleskine:

• Yet another late post from TL;  maybe I should have delegated to an assistant this week?
• First day the skies have cleared in what seemed like two weeks of clouds and rain; perfect running weather this morning.  A bit cooler, yet Mr. Brady still seemed to be wringing out a bucket at the end.  Not sure if he was worn out or fell in one of the many puddles along the way.
• Now that we are post-BRR, trying to break away from the pure running and mixing in a little more of the boot camp.  Focused on the pectoralis today.  Will save the glutes for another day
• Despite the mixing in of more ‘bootcamp’, we still landed with lots of hills and mileage. By the time we hit 7 on the merkin ladder, I thought I may need to call an audible – but cut it short once the frontrunners finished.
• Despite getting a bit spread out, the sixes seemed to hang in there, allowing the frontrunners to enjoy some extra merkins (and apparently an extra rung on the merkin ladder, that we cut short).
• Great crowd today for Fast Twitch.  Glad to see some new faces there as well!

Announcements:

Joker is still in need of two more volunteers to help with a workout at Alexander Youth Network this Saturday from 4-5PM.  If you are interested, or have questions about it, email him directly at shawn.heath@duke-energy.com

Race Saturday morning, for Brain Cancer Research Marshal Park. 8am; http://events.braintumor.org/charlotte-brain-tumor-race/