roll tide
Date: 2025-04-01 AO: skunk-works Q: Mountain Momma PAX: lois, Header, smokey, high_tide FNGs: None COUNT: 5 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Triple Shot Saturday
Date: 2025-04-05 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, flipper, Floyd, taggart, ickey_shuffle, Orange Whip FNGs: None COUNT: 8 Eight pax chose discomfort this morning and each man left slightly better, if not with elevated heart rates. Unburdened by the shackles of the spreadsheet cells, YHC took to the KB archives to craft something that loosely resembled a standard beatdown, but more likely looked like a HIIT workout. Either way, the pax got after it and hopefully feel the pump radiate for the better part of the day. T-claps to Taggart for showing up earlier than all of us and getting in a pre-workout. Great to see the rest of the usual suspects and awesome to have Orange Whip join us. Great mumblechatter moved us through each complex and held grumbles in abeyance. Let’s get into the recap… WARMUP: Swings (10x), prying squats, swings (10x), synovial circles, swings (10x), slingshots (7x e/w) THE THANG: 1) Complex Numbero Uno (5 sets) – Heavy swings (10x) – Goblet squats (10x) – Halos (5x e/w) 2) Complex Numero Dos (5 sets) – Lawnmowers (6x e/s) – Hi-pulls (5x e/s) – Snatches (4x e/s) 3) Complex Numero Tres (5 sets) – Presses (5x e/s) – Swings (15x) – Front squats (5x e/s) 4) Carries! (6 sets) – Down to the tree and then 10x offset merkins w/ single bell – Suitcase/rack/waiter MARY: Glutebridge! ANNOUNCEMENTS: – WTF next weekend – Next blood drive :drop_of_blood: in June – Continued prayers for The Worm and his family for recovery, patience, and strength – Periodic reminder to smile more COT: Joined the men of the Rock and Jet Fuel took out the collective group
Sweat was up, markets are down
Date: 2025-04-05 AO: chicken-run Q: bunker PAX: Polly, wingman, fletch, HazMat, Swedish Chef FNGs: None COUNT: 6 WARMUP: None needed THE THANG: Run, sweat, talk about how we have to work longer due to the market dump MARY: Runners don’t do this ANNOUNCEMENTS: Everything is awesome COT:
Commissioners Unite
Date: 2025-04-04 AO: ufo-ultimatefriz Q: Spyglass PAX: Shank, MARTA, Spyglass, Crawdad, Broken Arrow, David Baker, Fruity Pebbles, Smokey, Yeti, Mayo, Pink Eye, Victoria, Situation, Biden, Sooie FNGs: None COUNT: 15 WARMUP: Biden was spotted doing some leg swing maneuver, trying to lock in before joining Pax on field. Up for debate whether he looked like a high level athlete or auditioning for the Rockettes. After a short stretch, 7’s ensued.
THE THANG: Play begun with Yeti committed to figuring out why the lights weren’t turning on. He even called an old friend, Broken Arrow, Mr. Switchboard himself, to save the day but to no avail. Pink felt Yeti’s absence right off the bat, settling into a multi point hole where they would stay for just about the whole match. At one point around the 3rd quarter, pink did have a run to bring within one point, only for yellow to lay the hammer. All part of the script for the tv ratings. Yours truly was on a heater, hammers for tuddys (sounds like a fundraiser name) took place, and even the former commissioner Vicky was playing nice this morning. You love to see it. Also, major rivalry brewing between Marta and Fruity. You can feel it the air.
ANNOUNCEMENTS: Blood drive this afternoon (Friday) Breakfast next week Fit With Me leading bracket.
COT: Sooie’s brother finding a job.
Yellow (Winners): Spy Marta Shank Sooie Vicky Crawdad Pink
Pink (Losers): Fly Smokey Situation Yeti Fruity Biden Mayo Broken
THE THANG: Play begun with Yeti committed to figuring out why the lights weren’t turning on. He even called an old friend, Broken Arrow, Mr. Switchboard himself, to save the day but to no avail. Pink felt Yeti’s absence right off the bat, settling into a multi point hole where they would stay for just about the whole match. At one point around the 3rd quarter, pink did have a run to bring within one point, only for yellow to lay the hammer. All part of the script for the tv ratings. Yours truly was on a heater, hammers for tuddys (sounds like a fundraiser name) took place, and even the former commissioner Vicky was playing nice this morning. You love to see it. Also, major rivalry brewing between Marta and Fruity. You can feel it the air.
ANNOUNCEMENTS: Blood drive this afternoon (Friday) Breakfast next week Fit With Me leading bracket.
COT: Sooie’s brother finding a job.
Yellow (Winners): Spy Marta Shank Sooie Vicky Crawdad Pink
Pink (Losers): Fly Smokey Situation Yeti Fruity Biden Mayo Broken
The hills are alive with sounds of pain
Date: 2025-04-04 AO: the-devils-turn Q: flipper PAX: Joker, bunker, frasier, fletch, retread, flipper FNGs: None COUNT: 6 WARMUP: Frasier and YHC for the PreRun THE THANG: run up to Coburn to strawberry to rounding run then up rain tree to 51. Hang a left, right on Rea and then back to launch via 5 knolls. Fletch, Bunker and Frasier forged ahead while we other 3 followed at our own more sedate paces. Much vert was had MARY: nope ANNOUNCEMENTS: WTF COT: YHC took us out.
Track Sprints
Date: 2025-04-04 AO: mountain-goat Q: slim_fast PAX: slim_fast, Spammer, retread, gullah, lois, geraldo, drano, jello, mallcop, fleetwood, wildturkey, Mounds FNGs: None COUNT: 12 WARMUP: Dynamic Stretching on the track followed by 15 minutes of Zone 2 running. THE THANG: 100 meter sprints with 3 minute recovery x 8 MARY: 15 minutes Zone 2 cool down COT: slim_fast
Dice Rolls
Date: 2025-04-03 AO: peak-51 Q: Spammer PAX: Spammer, slim_fast, mallcop, gullah, lois, @mounds FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
PreBlast: 2025 Mile Time Trial ChatGPTraining Plan
Join us as we continue the annual Spring tradition of running a mile time trial after following an 8 week training plan. This year will be a bit of an experiment, as we’ll be using a plan designed by ChatGPT. Ironically, this AI plan will help us to run away faster during the machine uprising.
The plan will start the week of April 7th, culminating in a mile time trial on Tuesday, June 3rd at Waxhaw Express on the Cuthbertson track. There will be three key workouts per week, with intervals on Tuesday, a tempo run on Thursday, and a long run on Saturday. All other days are up to you, and can be a mix of easy runs, cross-training, and rest. The interval workouts will be Q’d each Tuesday at Waxhaw Express, and hopefully Swift as well (check Slack). The Thursday and Saturday runs will be on your own, but I’m sure you’ll be able to find like-minded individuals at one of the many area running workouts (Pursuit / Devil’s Turn / Sparta / Fast Twitch / Chicken Run / Paper Trail).
Weeks 1-3: Building Speed & Threshold. The first three weeks will focus on developing speed, improving VO2 max, and increasing the ability to sustain faster paces over short distances.
Week 1: Apr 7-13
- Tue (intervals): 8 x 400m at 5k race pace with 90 sec rest
- Thurs (tempo): 20-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 75 minutes at conversational pace. Optional: include 4 x 5-min pick-ups at HM pace.
Week 2: Apr 14-20
- Tue (intervals): 10 x 400m at 3k race pace (slightly faster than last week) with 90 sec rest
- Thurs (tempo): 25-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 80 minutes at conversational pace. Optional: include 4 x 5-min pick-ups at HM pace.
Week 3: Apr 21-27
- Tue (intervals): 7 x 600m at slightly faster than 3k race pace with 2 min rest
- Thurs (tempo): 25-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 85 minutes at conversational pace. Optional: include 4 x 6-min pick-ups at HM pace.
Weeks 4-6: Building Speed Endurance. These weeks introduce longer intervals and tempo runs to improve lactate threshold and running economy. The focus is on sustaining a fast pace for longer durations, as well as sharpening anaerobic capacity for the mile.
Week 4: Apr 28-May 4
- Tue (intervals): 6 x 800m at 3k race pace with 2:30 rest
- Thurs (tempo): 30-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 90 minutes at conversational pace. Optional: include 4 x 6-min pick-ups at HM pace.
Week 5: May 5-11
- Tue (intervals): 4 x 1000m at 5k pace with 3 min rest
- Thurs (tempo): 30-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 90 minutes at conversational pace. Optional: include 5 x 5-min pick-ups at HM pace.
Week 6: May 12-18
- Tue (intervals): 4 x 1200m at 5k pace with 3 min rest
- Thurs (tempo): 35-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 90 minutes at conversational pace. Optional: include 5 x 6-min pick-ups at HM pace.
Weeks 7-8: Sharpening and Race Specificity. In these final weeks, intervals will get faster as we hone in on the 1-mile pace. We’ll introduce more short bursts of intensity at race pace.
Week 7: May 19-25
- Tue (intervals): 8 x 400m at mile race pace with 90 sec rest
- Thurs (tempo): 25-minute tempo run at “comfortably hard” pace (roughly 10k pace) followed by 6 x 20-sec strides
- Sat (long run): 80 minutes at conversational pace with 4-5 strides at the end
Week 8: May 26-Jun 1
- Tue (intervals): 6 x 400m at mile race pace with 60 sec rest
- Thurs (tempo): 15-minute tempo run at “comfortably hard” pace (roughly 10k pace) to stay sharp followed by 5 x 20-sec strides
- Sat (short run): 30 minutes at conversational pace with 2-3 strides at the end
Tuesday, June 3rd: Mile Time Trial at Waxhaw Express
Additional Notes:
- Training Load: Keep an eye on your weekly volume (miles) and overall intensity, as increasing both simultaneously can lead to injury. If you feel overly fatigued or sense any potential injuries, take additional rest or back off the intensity for a day.
- Warm-Up & Cool Down: Always include a warm-up of 5-10 minutes of easy running, dynamic stretching, and strides before workouts. After intense sessions, cool down with 5-10 minutes of easy running or walking to help your recovery.
- Strides: Incorporate strides (short bursts of fast running, around 20-30 seconds) after easy runs or tempo runs to work on your form and improve speed.
- Recovery: Make sure to prioritize sleep, hydration, nutrition and mobility work throughout the program to maximize recovery/performance and minimize injury risk
- Pacing Strategy: Aim to start slightly conservative in your time trial, focusing on even splits throughout. You can push harder on the last lap if you feel strong.
-TUCK
King of the Hill
Date: 2025-04-04 AO: centurion Q: Hawkeye PAX: snowflake, Point Break, Mr. Magoo, Snuka, Cheese Curd, Circuit City, Mildew, Rocky from KC FNGs: None COUNT: 9 WARMUP: THE THANG: Partner hill climb alternating wearing ruck. Partner workout with bricks. Wall sit shoulder press, step ups, dips, and running with bricks. MARY: each pax member calling out a core exercise in order. ANNOUNCEMENTS: NCCAA final party at the Hawkeye basement. COT: Thankful for healthy bodies, and pray for those in recovery. Pretty much.
4 corners – 4 miles
Date: 2025-04-04 AO: the-brave Q: Franky PAX: C3P0, frasier, soft_pretzel, fire_hazard, teddyf3 FNGs: None COUNT: 6 WARMUP: short run, 10 ssh, 10 imperial walkers, 10 windmills, 10 merkins, dynamic stretching. THE THANG: running 4 corners around Ballantyne. Corners were variations of : 25 LBCs, 20 RDLs, 20 merkins; 20 American hammers; squats, shoulder taps; hand release merkins MARY: a few minutes of fan favorites. ANNOUNCEMENTS: COT: