Gimghoul flyby

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The weather forecast suggested we might need swim caps and snorkels, but the morning was rain-free. A dozen PAX met up in the School of Government parking lot to get some running in. Warmup Two fellowship laps around Hooker Field Dynamic stretching: butt kickers, toy soldiers, high knees Couple of minutes of shaking and stretching […]

Hit Your Turbo Button

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YHC rolled in about a minute late.  Luckily the PAX were hanging out, and no one looked too upset.   Warm-Up: 3 laps around Hooker Fields (it would have been 2 but Misery was late and missed the first lap, and YHC wanted him to be properly warmed up) High knees Butt Kickers Frankensteins Knees […]

Three Musketeers

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YHC and 2 brave PAX braved some very red weather radar to honor The Goat. YHC had planned some hill repeats on Laurel Hill, but with an eye on Accuweather at 5:29am, YHC audibled and redirected the other PAX and their vehicles to Cobb Deck. Though @wuerffel had committed via the #the-goat Slack channel the […]

The Diceman Cometh

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13 Pax showed up for some running and dice.  Misery had the Q.   We started off with two warm up laps around the field followed by: Warm Up SSH x 20 WMH x 10 Imperial Walkers x 20 Leg Swings – 30 seconds each leg The Thang Lucky 7 Interval training!  7 x 1000M (2.5 […]

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 […]