07/30/2020 - The Citadel - The Citadel Run Club, no hills this week!
AO: The Citadel
When: 07/30/2020
PAX:
Number of Pax: 12
Pax Names: Boxcutter, Cataracts, Enron, Flo, Goldberg, Half Price, Hope Solo, Nala, Parks and Rec, Pork Rinds, Rainman, Subway,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pork Rinds
Introduction
I started doing Run Clubs quite a while ago but have never Q’d one. After doing a few RC’s just recently that featured the hill, I thought let’s do one without the hill but still make it a challenge. I pulled an idea out from a CSAUP event I did around this time last year with my M and her cousin, scaled it down to fit in 45 minutes and off we went!!!
Warm-O-Rama
Abe Vigodas x 12 IC
Tappy Taps x 12 IC
SSH x 25
Mosey over to the beginning of the RC course to explain what we were going to do and then down the first stretch of the course to show everyone the time slotted alleys they were going to use based on their given 5k mile times.
The Thang
PAX were asked to bring sidewalk chalk to help keep them accountable for themselves. I asked everyone to write their name on the pavement followed by 1-5 to enter their times as follows:
Pork Rinds
1.
2.
3.
4.
5.
The directions were pretty simple. We were going to run 2 laps around the parking lot and we only had 5 minutes to complete those laps. PAX were also asked their 5k mile time and were given instruction to use the appropriate parking lot lane to correspond to their mile time. If you finished within the 5 minutes, you rest until the next 5 minute timer goes off. Rinse and repeat for 5 rounds of timed running, each time recording your results.
I set the timer for 5 minutes, and off we went. After we finished we recorded our times on the pavement. Every PAX finished well before the 5 minute timer so I decided that each round after that would be 4 minutes and 45 seconds giving us just a little less rest between rounds. I told them if they were a little slower, maybe we would have stayed at 5 minutes? LOL!
After completing round 2 I threw a little twist at them. I told them that if they finished 0-5 seconds slower than round 1 they were safe. If they finished 6-15 seconds slower they were to do 3 penalty burpees. 16 seconds slower or more resulted in 5 penalty burpees. A couple PAX were penalized and did their burpees. This was going to be the punishment for the remaining rounds left. Goal was to maintain pace or do burpees.
We were actually able to complete 6 rounds of running 2 laps around the parking lot while doing very few burpees. I was extremely impressed by the consistent paces the PAX displayed! After we were done, I asked them to take a picture of their times as we will be revisiting this workout in the future and they will all need to attend!!!
6MOM:
We stretched for the remainder of the workout doing various stretches for 15 sec. We took turns counting and I think we got through each PAX that attended.
Circle of Trust
Nala gave announcements from the info only Slack channel
Prayers were said for Mr. Miyagi and all those battling cancer and anyone else that was unspoken.
Naked Man Moleskin
This workout was based off a running event my M’s cousin, Corey (Uncle Reamus from F3 Swamp Rabbit in South Carolina) brought up here in July 2019. His brother Kevin was in the latter stages of his battle with Cancer and he came up to visit him maybe for the last time? Uncle Reamus had a race scheduled while he was visiting that he was now going to miss but still wanted to participate in. So who does he decide to “invite” to this but my M and myself. The actual event is called “The Carolina Reaper Challenge”. Uncle Reamus signed himself up for the half marathon version and again “invited” us to attend locally with him. After he explained it in detail, my M and I said “OK” anyways and we met him at his sister’s house to participate. The race consisted of running 2.6 miles in a 40 minute period with any remaining time as rest. After the first 40 minute time has expired, another one starts up and you run another 2.6 miles. Rinse and repeat for 5 rounds totaling 200 minutes and approx 13.1 miles. 2 catches to this race were, it was to be run at the hottest time of the day (which we did around 3pm if memory serves) and if you were unable to finish your 2.6 miles in 40 minutes you could eat a Carolina reaper pepper to buy back into the race. Fortunately for all of us participating no one ever had to eat the pepper!
This was the first time that I had ever run that many miles in a given time frame or even in any one day that I can remember. I have run many miles in a day back in high school as part of both cross country and track teams but never anything close to a half marathon.
The second time I ran 13 miles or more was when we competed against Louisville to see what region could run more miles. That day I logged about 13.4 miles running 2 different times that day.
The third and most recent time running that many miles was for the Lincoln Games with F3. I participated in the Highway to Hell/Stairway to Heaven challenge with teammates Brick, Tonka, Bozo, Baby Hands and Team Captain Goldberg to complete 13.1 miles all at once, with no rest. This was my first half marathon!
My ultimate message was to let the guys know that if you put your mind to completing something, anything is possible. Before F3 I never thought I would get to the point where I could run a half marathon but since being a part of this amazing group, I’ve run more miles and completed my first uninterrupted half marathon and am looking to get another on under my belt really soon!
Until next time,
Pork Rinds