Always 70 and Sunny
Always 70 and Sunny

Happy Friday the 13th!


16 runners and 3 cyclists showed up for RAMM, and a little jaunt through the fog ensued.  There is an old adage that you can’t teach speed, but we did give it a try this morning.  Here’s how it went down:

Mosey West on Grove for five minutes of easy warmup.  Start running (hard pace) for one minute and then easy/resting run for two.  Continue 1 on and 2 off down Grove, turn back East on Grove, then gather at Hamilton at the foot of the Malvern hill.  Complete fast pace up the hill and resting pace back down, repeato x3.  The PAX then headed back to the shovel flag for backwards running until time expired.

NMM:  The weather is perfect right now, and we should all enjoy it while it lasts.  Sippy managed to make it to the front from the back of the PAX each rotation, and Rosie was right there with him.  The same can’t be said for YHC.  One of the best performances came out of Aisle 5 who didn’t even stop for a couple of the “rest” phases.  He claimed he didn’t here the call to rest, but he was clearly playing the tough guy.


Swirly at Dogpile tomorrow

See Rosie’s backblast for new southside run

Lab Rat is building flags.  Make sure to ask for the warranty.

See Lab Rat and Saab for some half marathon coming soon

See No Tools for mtn biking

Stay Classy,



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  1. Nice run Toga. Aisle 5 got in the Subaru and said “I logged 20 miles this week!” He is getting closer to BRR readiness! Nice job dude!

  2. Swirly (F3 Corporate) on

    Great job guys – corporate see’s you Aisle 5 !
    See y’all in the gloom…

  3. Shovel flag warranty info: “Guaranteed to not use bungie cords or hand trowels.” Your welcome.

    If anybody wants a shovel flag made for them, let me know, I am currently making 2. Cost is materials plus one craft beer (PBR NOT corporate approved).

  4. Post workout I was a bit confused when Saab started running away from his house (but towards mine). I joined him for part of my jaunt home–it turns out he was logging 22 miles this morning!

  5. Toga–those hill repeats at the end were crushing–I needed the more than the 2 minute jog down to recover from those. And Rosie–way to push it this morning!

  6. Nice work gents!!! See you at dogwood, I need to start running for the BRR!!!

  7. BT (Big Tennessee) on

    That was a tough one. Sippy, Rosie and Splinter: impressive performance today men!

  8. I appreciate the acknowledgement on a good day on the roads but my increase in speed can only be attributed to F3RVA. Iron sharpens iron. Great job all around today.

  9. @Rosie: Corporate gets suspicious when significant gains occur. PEDs are not allowed, and Swirly may be requesting a sample soon.

  10. Great run this morning gents. It was great sticking together as a PAX…and watching the speedsters fly by every couple minutes. Way to work fellas.

  11. BT (Big Tennessee) on

    Somehow I missed the part about Aisle 5 hitting 20 miles this week. That’s awesome. Eye of the Tiger, baby!