The Starmount Stampede welcomed 20 of the F3 PAX that were ready for an early morning run. At the time of the workout, 33 F3 PAX members have signed up to run either the 5K or 10k Miles for Matthew run on Saturday morning. The workout was intended to be a prep run/workout for the upcoming race.

Warm-a-Rama

SSH x 20 IC

Hillbillies x 20 IC

Abe Vigoda x 10 IC – I may have started out a little fast, broke into laughter during cadence ūüôā

The Thang

We ran out of Lindley Park to Ashland and ran the length of Ashland to Walker Avenue. We ran from Walker Avenue turned right and ran S. Lendell Road to Springwood Drive where we stopped and regrouped.

Each runner was asked to pick a partner or small group of equal pace and run the loop around Market Street Park (Springwood Drive to Willowbrook Drive, to Spring Garden and back down S. Lindell). Depending on pace, it was estimated that the stampede could run 4 to 6 laps around the park. Runners could open it up and fly or take it easy if running on Saturday but looping the park was a good way to keep the group running in the same general area.

After each lap around the park, before starting again, runners were asked to do 10 Imperial Walkers and 10 Copperhead Squats and continue the loop. After the 4th loop, runners headed back to the shovel flag at Lindley Park. Most runners averaged 3.8 to 4+ miles during the workout.

MOM

Freddie Mercury x 20 IC

American Hammer x 10 IC

Moleskin

Nancy said there is still time to sign up for Miles for Matthew on Sat 10/8. So far 33 F3 PAX are signed up, more are encouraged to attend and support. Some from F3 have made donations even though they cannot run.

Hermey is the Q for Uptown Funk.

Everest with help from Footloose is planning to start a running base AO on Tuesday mornings. More to come about this AO.

PAX: minimal

QIC: yes