{"id":2906,"date":"2017-10-10T12:45:19","date_gmt":"2017-10-10T16:45:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2906"},"modified":"2017-10-10T12:46:29","modified_gmt":"2017-10-10T16:46:29","slug":"old-friends-revisited-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/old-friends-revisited-redline\/","title":{"rendered":"Old Friends Revisited @ Redline"},"content":{"rendered":"

The Dashpax have a tendency to like to run hills prior to BRR but not so much after.\u00a0 Some of the WS pax are training for various marathons and hill work is vital to any successful training program.\u00a0 It had been awhile since YHC visited the triplets so when asked to Q Redline the other day I thought today was a perfect time.\u00a0 We ran around in circles last week so this week we ran up and down and up and down and….<\/p>\n

We began with a warmup counter-clockwise around the YMCA to end at base of the Intimidator.\u00a0 We mixed in some HK, BK, AC, Ks.<\/p>\n

Simple instructions were given.\u00a0 Run up at 5K intensity (NOT speed) for 45 seconds then back down at same intensity.\u00a0 Expectation would be that all pax would end up at bottom of hill at same time.\u00a0 Repeato for total of 5 trips without recovery.<\/p>\n

Recovery mosey eventually to base of Brookstown.<\/p>\n

Same idea except 60 seconds x 5<\/p>\n

Recovery mosey to base of Pilot View.\u00a0 Same idea except 90 seconds x 3.\u00a0 Just enough time left for jailbreak up Pilot view to first intersection then turn right and mosey back home.<\/p>\n

FIN<\/p>\n

Announcements<\/p>\n

    \n
  1. The Vig has a birthday Q at Conspiracy tomorrow.\u00a0 Free coffee, donuts, and Gatorade.\u00a0 At least that is what I think I heard him not say.<\/li>\n
  2. Mega in GSO – Oct 28th<\/li>\n
  3. Ardmore RAH coming up<\/li>\n<\/ol>\n

    COT – no prayer requests so YHC tooks us our thanking our Lord for the hills and eachother.<\/p>\n

    NMM<\/p>\n

      \n
    1. We covered +\/-4 miles today with possibly 700 ft of gain<\/li>\n
    2. The Vig, Mr Hand, and Wink will be much better prepared than all other marathoners thanks to their effort today.<\/li>\n
    3. Tclaps to Glazer and The Vig for EC prior to some hills<\/li>\n
    4. Despite HC from @Cheerio and @TotalRecall neither of them were there today.<\/li>\n
    5. The Vig does not wake up unless he is going to run at least 5 miles<\/li>\n
    6. Mongoose was not there<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      The Dashpax have a tendency to like to run hills prior to BRR but not so much after.\u00a0 Some of the WS pax are training for various marathons and hill work is vital to any successful training program.\u00a0 It had been awhile since YHC visited the triplets so when asked to Q Redline the other […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-2906","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Balco","date":"10\/10\/17","pax":"Mr. Hand, Glazer, Poncho, Winklevoss, The Vig, Peacemaker, Whirly, Manscape, Burlap, Valdez, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2906"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2906\/revisions"}],"predecessor-version":[{"id":2908,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2906\/revisions\/2908"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}