{"id":7103,"date":"2018-12-02T18:07:44","date_gmt":"2018-12-02T22:07:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7103"},"modified":"2018-12-03T21:57:25","modified_gmt":"2018-12-04T01:57:25","slug":"rng-03-dec-2018-arrowhead","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/rng-03-dec-2018-arrowhead\/","title":{"rendered":"RNG 03 Dec 2018 &#8212; Arrowhead"},"content":{"rendered":"<p>Pax:\u00a0 Sac (WB), Bueller?, The Vig, JuiceBox, Mutton, and Burlap (QIC and WD)<\/p>\n<p>47 degrees, a little damp and foggy but overall great conditions in which to run.\u00a0 Course was relatively flat for W-S as follows:<\/p>\n<p>Turn by turn:<\/p>\n<p>Leave Knollwood Baptist to the right on Knollwood.<\/p>\n<p>Next Left on Greenwich<\/p>\n<p>Next Left on Grandview<\/p>\n<p>Right on Biting<\/p>\n<p>Left on Greenwich<\/p>\n<p>Next Right on Country Club<\/p>\n<p>Next Left on Arbor<\/p>\n<p>Left on Forest<\/p>\n<p>Left on Westview<\/p>\n<p>Next Right on Reynolds<\/p>\n<p>Sharp left on Biting<\/p>\n<p>Bear to the right and cross Country Club on Biting<\/p>\n<p>Right on Knollwood to return.<\/p>\n<p>Approximately 3.25 miles.<\/p>\n<p>https:\/\/www.mapmyrun.com\/routes\/view\/2333564899<\/p>\n<p>&nbsp;<\/p>\n<p>For the GUN portion, we did 3 and 1\/2 sets of 4-minute tabatas (20 on\/10 off for 8 times) with:<\/p>\n<ul>\n<li>merkins and LBCs<\/li>\n<li>supine one-legged hip raises alternating legs every 20 seconds<\/li>\n<li>Alternating lunges and raggedy Annes<\/li>\n<li>about 5 of the 8 sets of Jack Reachers and OH claps<\/li>\n<\/ul>\n<p>COT<\/p>\n<p>Party on Dec 15<\/p>\n<p>Well-drilling trip in early May 2019 &#8212; see Burlap<\/p>\n<p>For Boo Boo&#8217;s BIL, Keith<\/p>\n<p>Thankful for JB&#8217;s recovery so far and rejoining us<\/p>\n<p>YHC took us out<\/p>\n<p>&nbsp;<\/p>\n<p>NMM<\/p>\n<ul>\n<li>Mutton left on the run early as has become his fashion.\u00a0 He doesn&#8217;t need to, as he is faster than YHC most times, and he gets back in 30 minutes, but he likes the head start.\u00a0 Not sure where he went as he took a left out of the parking lot.\u00a0 YHC initially thought he was running in reverse, but never met him on the course.\u00a0 Mutton did run back and pick up the six on Knollwood at about 5:57.<\/li>\n<li>Sac was named after the native American women who helped guide and translate and provide cover for the European-Americans Lewis and Clark and company traveling across the country in the early 19th century.\u00a0 Ironically, it was Sac who needed a good bit of guidance (at least at the beginning) relative to the correct route.\u00a0 But he was fast and in front.<\/li>\n<li>YHC didn&#8217;t see them past one mile but thinks The Vig, Sac, and Bueller were able to stay together, generally.<\/li>\n<li>JB and YHC stuck together the entire route which was my pleasure.\u00a0 I missed running with JB and seeing him.\u00a0 Before his surgery, JB was noticeably faster than me but he obviously has not been training much; in fact, YHC passed him on last Friday&#8217;s Tractor run, though I suspect he was staying back with friends on purpose.\u00a0 So, YHC felt like I should be able to jog nicely and let him keep up with me.\u00a0 Of course, JB is in better cardio shape than I was thinking and he was probably thinking that he should be faster than me as he has always been.\u00a0 This set of assumptions may be what led to an roughly 8:30 first mile and the two of us huffing and puffing.\u00a0 Whenever I\u00a0 would be a half step in front, JB would catch me and whenever I felt tired and felt like slowing up, I would push myself to keep up or at least within a yard or two.\u00a0 Ultimately, I think he was in better condition than I was and this pushed me to one of my better recent times.\u00a0 More than that, I appreciate catching up with him a little, though we couldn&#8217;t talk much.\u00a0 Thanks, JuiceBox.<\/li>\n<li>\u00a0Songs were from Burlap&#8217;s free Spotify collection called &#8220;Random for Workout&#8221; and included Billy Idol&#8217;s live version of &#8220;Mony, Mony&#8221;; Mother&#8217;s Finest&#8217;s &#8220;Baby Love&#8221;; Dierks Bentley&#8217;s &#8220;Am I the Only One&#8221;; and finished with another Idol song, probably &#8220;Rebel Yell&#8221;.<\/li>\n<li>The Vig left at the stroke of 6:15 and ran home (presumably).\u00a0 He may have to pay double dues next month as he skipped the COT.<\/li>\n<\/ul>\n<p>BoutTime was among those who did not post this morning in order to recover from the Mistletoe half.\u00a0 Strong work by those who ran it.<\/p>\n<p>Thanks for the keys and the honor of leading such a strong group of men.<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pax:\u00a0 Sac (WB), Bueller?, The Vig, JuiceBox, Mutton, and Burlap (QIC and WD) 47 degrees, a little damp and foggy but overall great conditions in which to run.\u00a0 Course was relatively flat for W-S as follows: Turn by turn: Leave Knollwood Baptist to the right on Knollwood. Next Left on Greenwich Next Left on Grandview [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,73],"tags":[],"class_list":["post-7103","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-run-gun"],"acf":{"q":"Burlap","date":"03 Dec 2018","pax":"Sac (WB), Bueller?, The Vig, JuiceBox, Mutton, and Burlap (QIC and WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7103","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7103"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7103\/revisions"}],"predecessor-version":[{"id":7116,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7103\/revisions\/7116"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}