Preamble: The Creek is the F3 Goose Creek running AO. Come out and join your F3 brothers on Mondays and Wednesdays at 0500 for a tour of historic Goose Creek. You’ll see a pond filled with water. You’ll see historic homes that have stood for over 25 years.
No brand new guys, but we did have a few new faces at the Creek. Mona Lisa and Double Trouble made their first visit to our little AO.
Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt. Be careful. F3 is not liable in the event of injury or worse. Work hard, but know your limits.
The Run: Fartlek!
Swedish for Speed Work (or something like that). A Fartlek run might replace your interval day in a typical training plan. The intervals are less defined. And it is typically a little more fun and less drudgery than your standard repeats of 6 X 800 or the like. You pick a spot in the distance, and you run faster to that spot. You vary the speed of your fast parts to get a good range of work done. I advised our runners that there would be 4 speeds we’d run that day.
0 – recovery pace. Around 10:00m miles. This is the pace we’d run between fast sections. The base pace of the run.
The Q, and each runner in turn would be responsible for calling out one of the numbers below and would name a destination point in the distance. The PAX would then execute.
1 – marathon race pace. Fast but comfortable.
2 – 5K race pace. Fast, not comfortable
3 – All out sprint, run for your life! (Not really great for distances of more than 200 yards, more on that later).
Okay, it’s later. When it was DT’s turn he decided to call out “3! to the front of the neighborhood!”. Problem is, that was a quarter of a mile away. That was not fun. Everyone else seemed to understand the concept and had a good time. the route was arranged in such a way to allow all runners to catch up at the mid point and head back to the starting line. A total of 4.39 miles was completed by the group.
Fine work by all. Mona Lisa said he hadn’t run in years. But he kept up on a 4 plus mile run. Awesome work! Recount is training for a Marathon next year. Glad to see this guy out here. Weewoo has to be one of our most under the radar but vastly improved runners to date. In 3 months he’s gone from run walking 10+ minute miles to running low 7’s. He had a little sprint at the end where he pushed the pace and I had a little struggle keeping up with him. Love it when this type of stuff happens. DT is always just a little bit faster than I am. Irritating. Happy to see this guy out at the Creek. Without a doubt, the guy is one of my favorite people in F3 Summerville. Dunkin is another guy who is miles improved from when he started running. Consistency is going to be the single biggest thing to help him hit his goals. I personally invited him for a reason. It’s been too long since I’ve seen Dunkin!
11/11 Sweat Tea Half
11/17 F3 Charleston will have a running/bootcamp convergence at West Ashley High School. Hotwire encourages us to share and invite our brothers that may be interested in attending.
11/23 Thanksgiving Convergence.
11/25 The Oak
Devo: Failure. There are 3 stages to handling it for me. I will either make it through all 3 or I will stop somewhere along the way.
Step 1. Beat myself up.
Step 2. Decide to Quit.
Step 3. Change my mind and get back to work.
Ideally if it’s worth doing, I make it to stage 3. When you aspire to big things, even something you accomplish that you define as a failure may be an inspiration to others.