F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

[4, 6]

13
Interval

A combination of RAMMers, Gear-heads, and early risers tackled today’s iteration of RAMM. Only the RAMMers got to experience today’s long overdue interval plan. Here’s how it went:

Group into 4 milers, 5 milers, and 6 milers. Everyone goes north on Commonwealth and right on Monument and returns the same way.

15 minute warm up at a relatively easy pace
15 minute pickups which includes 1 minute of fast pace followed by 30 seconds of recovery. 10 of these, reversing course after the 5th interval.
15 minute cool down

Numbers, names, YHC took us out.

Moleskin
It’s been over a year since we did this variation of the fartlek at RAMM. Based on the discussion post run, everyone (including Marv) seemed to enjoy the faster pace. Speed work is always good to mix in to break up the monotony of always running for distance.

The idea is to stick together in your pace group. Phonics and Faceplant did a good job of doubling back on the recovery part of the intervals to make sure YHC’s group stayed together. Next time YHC will be a little more explicit about that desire to stick together. Thanks to Upgrade and Bleeder for captaining their groups respectively.

Bootleg forgot to turn around and may still be running had he not seen the six mile group on the reverse course.

Is TYA reading this BB? We know Marv won’t.

Happy Birthday No Tools.

Announcements
– Puppy Pile 6/29. Marv has the Q.
– Amateaur RAMM Gears next week with Lab Rat on the Q. Bring something that rolls for a fun day peddling on the streets. 2.0s welcome?

Splinter out

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13 Comments

  1. Swirly (F3 Corporate) on

    No question – an absolute fantastic morning for a run!
    Flipper – you did awesome – way to step up and push through buddy – heart of a lion baby !
    TYA – you looked like you could run forever this morning – freaken beautiful dude !
    Way to work guys – hated to miss the COT ….
    See y’all in the gloom..

      • Upgrade misheard the instructions that called for a “leisurely” warm up pace. That being said, it was probably needed because I didn’t want to do it.

          • Haha my apologies to the “5’s”. When my watch read 3.1 as we circled around Robert E Lee, I knew I’d screwed up. Good run though, boys! We clocked 5.7 miles at a 7:50 pace including the leisurely/gingerly warmup. I ran into Bodo’s an hour later at Westwood Pharmacy and he was walking fully upright so I feel a little better.

  2. Great break from the norm. Enjoyed staying with Pucker, Hitchhiker and Corn Beef (Bootleg until he left us). It’s clear TYA doesn’t follow any fashion rules, so Swirly and I are taking him to Franco’s tomorrow morning. All are welcome to join. Bodos?

    Way to step up and push today Flipper!

    • Haha my apologies to the “5’s”. When my watch read 3.1 as we circled around Robert E Lee, I knew I’d screwed up. Good run though, boys! We clocked 5.7 miles at a 7:50 pace including the leisurely/gingerly warmup. I ran into Bodo’s an hour later at Westwood Pharmacy and he was walking fully upright so I feel a little better.

  3. Beautiful morning to make my first appearance to RAMM. My first distance run in over two years! My IT bands are hating me for it! May need to consider easing into it next time.
    Thanks to Upgrade for leading the 5’s…uh 6! Great to see folks I haven’t seen in a while.
    Have a great night!

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