The Ol’ Burpee Indian Run

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An absolute perfect morning in Blue Heaven today. Temps were perfect for some moving outdoors. 9 PAX showed up to enjoy the elements. Warmup: 1 lap and then mosey to the bottom of Laurel Hill The Thang: YHC wanted to try an Indian Run up Laurel Hill but given these PAX are veteran runners, we […]

McFartlek

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YHC wasn’t sure what to expect of the Nation when the sound of the alarm was barely audible over the sound of rain on the roof, but as YHC pulled into the parking deck and saw one car already waiting YHC knew the PAX would not be deterred by the weather radar. And while there […]

Speed Ladder

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Warm-Up WMH Spider Lunges Butt Kickers High Knees Frankensteins Knees to chest and then ankle to chest while raising up on your back foot Strides x3   The Thang The Tar Heel 10 Miler is officially only 4 days away.  This was the perfect opportunity to get one more rigorous training session in before starting […]

Plan B – Hill Suicide

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15 PAX were motivated by the impending Tarheel 10 Miler which is the weekend after next. It was a perfect, cool morning for running. YHC grabbed the Q spot so that I could control the workout and protect my injured toe.  I intended to stay on Hooker Fields the whole time and get in some […]

Hill Sprints and Laurel Hill Repeats

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YHC asked everyone to make sure they wore lights or reflective gear.  We were taking the show on the road this week. This morning’s goal was to train for the Tar Heel 10 Miler which is now less than 4 weeks away. 9 strong PAX got out of the fartsack this morning including Walt.  That’s […]

The Running of The Goat and Other Labors

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Running of the Goat The PAX felt strong as we started Warm Up SSH x 20 WMH x 20 Leg Swings – 30 seconds Front to back, right and left Side to side, right and left High knees to UNC emblem and back Butt kickers to UNC emblem and back The Thang Run down Raleigh […]

The Only Way to Get Faster Is to Go Faster

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There are so many great runners in F3 Churham.  They have been a great source of motivation for me to continue to get faster and be able to run longer.  Today’s workout was based on getting faster, and to get faster you’ve got to practice running faster.     Warm-Up 800m  jog Dynamic stretches   […]

Run Fast to Get Faster

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YHC set a goal this year of ‘getting faster’ and doing more speedwork as part of my training program by doing at least 2 track speed workouts per month. So here’s workout #1, which YHC wanted to share with the good PAX at The Goat. The plan was to do 100m, 400m and 800m intervals […]

Warmest Goat of 2018

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Chapel Hill and Durham public schools announced a 2 hour delay in opening because of the frigid weather—14 degrees F by my car’s thermometer at 5:30—but there’s no delayed start at The Goat! Warm up: 2 Loops around field at fellowship pace 20 leg swings for each leg Imperial walkers Clockwise loops around parking deck: […]

Post-xmas Goat

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I was not expecting a large turnout on the day after Christmas. Hooker was completely dark when I arrived, and the temp was in the mid-20s. Those conditions were not ideal, but hey, you play with the hand you’re dealt! Warm up: a bit of dynamic stretching including high knees, leg swings, and carioca The […]