SAT, 03 July 2010

I dare you to name one thing in this world that is better than running up and down hills. Alright, most of us are not fans of those types of up and down. Still, these hills have divine benefits; it'll be worth it, even if they make you feel like you've been destroyed. 


Why does hill running hurt so much? In part, because it takes more work. "You have to recruit more muscle fibers to get yourself up the hill, which causes those muscles to fatigue faster. Plus, when you're running on an incline, there's a shorter distance for your foot to fall before it hits the ground. That translates into less of an energy boost from the tendons, which you normally get when running on a flat surface.

On the up side, hitting hills is hugely beneficial to runners. Do it week after week, and your body begins to adapt to the stresses. In other words, you get stronger. We know we should, but we don't really want to, right? Wrong Cupcake, you'll run these hills and you'll like 'em.

While there's no way around the effort involved, a few adjustments to your workouts and your mental game can make hill running more tolerable—and maybe even more fun.




GROUP HILLS 
Do this workout with a bunch of runners of mixed ability. We'll warm up, then assemble at the base of the hill. Everyone pushes it and works harder. We will jog back down.


PRIOR TO THE INCLINED WORK 
We will warm up by jogging to the site. It's only about a half mile away.


UP AND DOWN
Use this workout as an efficient strength-builder.  We are going to sprint/run up the hill, jog back to the starting position and then get back into it. The jog will be your active rest. If you have to rest. Rest at the bottom of the hill (on flat land). Never walk up hills, never walk down hills! ALTITUDE ADJUSTMENTS
Get your mind right, punk ass!

STOP CHEATING YOURSELF!
You're not lying to me, you're lying to yourself if you don't output 100%

SUFFER WITH FRIENDS 
Umm... Run group???


This is what we will be working on Bitches!

Hit the hills with perfect form 


1 DRIVE HARD WITH YOUR ARMS.
Increase your armswing as if you're pulling yourself quickly up a rope, says Indiviglia. 


2 PRESS FORWARD WITH YOUR HIPS.
As you run up, think about pressing your hips into the hill to avoid bending at the waist. 


3 RUN WITH HIGH KNEES.
This will help increase your stride rate and further help you maintain good posture. 


4 SPRING UP FROM YOUR TOES.
Push off your toes to create an upward lift that will help propel you forward.




There you have it my friends,
I will see you a few minutes before 0900hrs at the gym.


-Manni

SAT, 19 June 2010

Alright bitches, Run training is back like a big mac attack and in full effect. This weekend promises some amazing weather, and we, like true psychos, are going to be out there pounding some pavement. Before I hit you with this SMART run plan, I want you to get your learn 'on. You may already know some of the following info, however, you should read on (mostly, because I said so)

START SLOW: Runners returning to action often carry extra weight, which puts more stress on the body. To avoid injury caused by that stress, run no more than 20 to 30 consecutive minutes for a couple of weeks.


JOIN A GROUP: Athletes respond best when they return to a team setting. For my runners, their teammates may be running longer and faster, but many have made their own comebacks. Even spending the first few minutes of the workout with the group helps returning runners realize that they, too, will eventually regain their fitness. Like I said - for now, this run group is free to your friends that are not members of CFA - so you're more than welcome to bring them along.


GO AEROBIC: Think of aerobic easy running as the foundation of your ultimate fitness. The more fit you want to be, the greater the foundation you must build. Just as Rome was not built in a day, reestablishing your base after a long break can take months. As you advance from 20  and 30 minutes a day, increase your runs by no more than one mile per workout. This mostly pertains to the ones of you that want to work on aerobic capacity. These long runs will occur outside of the run group as I will be focusing on increasing Lactic-Acid Threshold and your body's ability to metabolize via the Lactic-Acid shuttle. (no I didn't fabricate this - look it up if you doubt me!)

RECOVER WELL: Run every other day (TOPS!) for the first few weeks. Rest days reduce the risk of injuries. I rarely run on two consecutive days. To be quite honest, I average about 3 runs per week. Your joints need that rest. Train Smart!


CROSS-TRAIN: Gradually change your recovery days from rest only to cross-training days. It will help build your aerobic development without increasing your injury risk. If you aren't doing CrossFit WODs, there are innumerable options for your punk ass -  for 30 to 60 minutes ride a bicycle, do pool running in deep water, chase chicken in a farm, whatever!


RACE SPARINGLY And only when the result will be encouraging. You don't have to be ready to run a new PR, but you don't want to end up being discouraged by your performance, either. Avoid comparing your results with those from before your layoff. Say to yourself: "That's the fastest I've run since I made my comeback!"



Very basic tips, yes. Now let's move on to the good stuff. . . . .

Get your mind right, for it is another epic battle in the war between us and..... 
(cue the intense music) 
THE EXORCIST STAIRS!

I always attack them and they always destroy me! 
It's like a crazy ex-girlfiend - As soon as I forget how terrible the relationship was, she comes back into my life, I say "why not?", have another go at it, and I end up exhausted, demoralized, and curious as to why the hell I would put myself through such torture again (again, again, ....again)!
Still, it is great training and I'm all for it. So lace up your kicks and meet me at the Box shortly before 0900hrs. The feets start movin' at 0900hrs, so be adequately stretched and hydrated by then. The total amount of running to take place will be a bit less than 4 miles. If you really want to do less than that you can meet us at the stairs circa 0920hrs (park in Gtown, park in Rossyln, ride your bike, whatevs). 




If I were any cooler, I'd be twins!
-Manni

SAT, 05 June 2010

WHAT KIND OF RUNNING WILL GIVE ME THE MOST DEFINITION IN MY LEGS?

Good question, although I may have answered this before - kinda, sorta, not really . . . . . .


Explosive plyometric moves -
Skipping, high knee lifts, butt kicks, and running stairs. Better yet - These can and will enhance the strength, size, and definition of your lower-body muscles *insert wolf-whistle here*. 
The push-off force and wide range of motion demanded by these drills stress the muscles more than regular running.
Expect these variations as time progresses.


Combining Hills and speed workouts also develop definition, but keep in mind that we did that last week. Unless you didn't show up.

This Saturday's prescription is an easy one to follow. The regular Saturday CrossFit Arlington WOD. 

Yes, boys and girls, it is that easy. This Saturday's WOD is inspired by running drills that I do with my clients. So bring your silly ass in.

Trust me, I'm a doctor.

Ok, I'm not really a doctor, I am a nurse. . . . but I am a beast. 

Therefore, I expect you here and I expect you to give it some substantial effort. 

No excuses. No sandbagging.

Also, I will be at the BOX (CrossFit Arlington Gym) on Saturday (05 June) assessing running forms while you are working out/running like a maniac.

See you monkeys at 1000hrs, or 1100hrs (whatever).

-Manni

SAT, 28 May 2010

When I first started working out my cardio workouts used to be pretty long - an hour on average. I took the “more is better” approach. I stood on the treadmill at the gym and set the programming for x amount of time at x speed. That's cool for some, and as much as I like running, that became rather monotonous. For about a year or so I’ve been doing what’s commonly referred to as high-intensity interval training, which is a “less is more” approach to cardio training. I’ve found it to be a very effective and efficient way to burn hella calories and stay lean (for me and for my personal clients), particularly if lean doesn’t come naturally to you. I’ll share with you what’s involved - and why it works, so pay attention, bitches!


High-intensity interval training is cardio that involves alternating segments of high intensity training (where you push pretty much as hard as you can), followed by a recovery period, typically of the same amount of time.  The only kind of cardio I do is outdoor running and it’s the kind I recommend for this type of training. I start my run with a slow jog for 5 minutes (my warm up). When I hit the 5 minute mark, I start the timer on my watch - I have it set to beep every 30 seconds. I basically sprint flat out for 30 seconds, and then take 30 seconds to recover, usually jogging at a slow pace. You can walk if necessary, but it’s important to keep moving; when do you a sprint your body compensates by sending more blood to your legs, and if you suddenly stop moving your legs, the blood pools there. Once I’ve completed 10 intervals I cool down for 5 minutes by jogging at a slow pace.

The workout only takes, hmmm. . .. maybe 20 minutes. If you’ve never done this type of training before, you’ll probably throw up if you do it properly. I always run on an empty stomach, but that’s just me. Let;s start you monkeys out with 10 short intervals at first. You can technically do it with any kind of cardio, but I find that it’s difficult to ramp it up to the level you need on a stationary bike or elliptical climber (plus, ellipticals are stupid).  Outdoor stair climbing has also worked for me, but that'll be another day..

The reason this type of cardio training is so effective, and in my opinion more effective than a long cardio session is this: although you may burn fewer calories in a 20 minute time-span than you do in a 45-minute workout, high intensity interval training increases the rate at which you burn calories throughout the day, basically turning you into metabolic powerhouse. BLAM!
The other benefit of interval training is because it only lasts 20 minutes, your body is less likely to go into a catabolic state, meaning that your body starts to essentially breaking down muscle for energy. Not a big fan of that (Rhabdo anyone?).

High intensity interval training is not for the faint-of-heart. You need to be willing to push hard and get your ass kicked in return. That's right, bitches - leave your Huggies at home and bring your "big kid" drawers with you. You will not get great results if you can get through it, and stick to it. Also, training like this will help make you a much faster runner. Don’t forget though, that if you’re not fuelling your body with the right energy, the impact of your efforts will be significantly diminished.

10 x 100 meter short hills

See you at the box at 0900hrs. Rain or shine!

-Manni 

Saturday 22 May 2010

CrossFit Endurance


Some of you may have seen these words before. For those of you that haven't heard about it, are too lazy to research it on your own, or seem to lose focus once terms like glycolitic pathways and slow-twitch musle fibers appear in front of you - you are in luck. There is a cool kid by the name of Manni who is willing to spoon-feed a good amount of info. CrossFit Endurance was created to allow CrossFit Athletes to continue CrossFit'ing like champions whilst competing in endurance sports. CE brings a new standard to running. Also, it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs. When you think about it - that's what it's all about, right? Getting the most bang for your buck. Of course I am speaking in relation to "time". 
Train faster, while training better.


It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.


So that is the nitty-gritty. This methodology is what most of our run training will reflect. 
I will gladly answer more questions as time progresses. 




In the meantime: This SMART run will consist of sprints. 
The meeting place is the Washington-Lee High School track.
Be there by 0900hrs, because we commence shortly thereafter. 
If you have a timepiece, bring it with you.

8x400M

Rest time = time it takes you to run your lap

(for example: I run 400m in 1min:45sec, I rest 1min:45sec)

See you in the morning - rain, shine, sleet, snow, or meatballs. 


-Manni

SAT, 08 May 2010

I'll admit, I feel a bit truant. I haven't run with you monkeys for a couple of weeks now. I know that you are plagued with separation anxiety and your self esteem is slowly dwindling. 

It's OK pumpkin, I'm back - and I'm going to devote some good time to you. So please stop telling me that you are considering becoming an "exotic dancer", and that it is all my fault for not being around enough.

Let me learn you a bit:

Tempo runs are a critical components of any run training program. Tempo runs teach your body how to run at a fast pace for a long period of time. They also are critical in developing the mental concentration and toughness needed to run well. Training yourself to maintain a pace that is outside of your comfort level for an extended period is so important for faster running.

What's that you say -  what is a Tempo Run? 

I'm glad you asked, baby-cakes. Typically - A tempo run consists of a 10-15 minute easy warm-up jog, followed by a 3-6 mile run at about your 10k pace. At the very least, make sure that you are running hard during these workouts; you should not be able to carry on a conversation with someone next to you (read: flirt on your time, not mine). After that, you jog 10-15 minutes at that initial pace to cool-down your muscles. If you are just starting to run tempos, make sure that you don't exceed 20 minutes of hard running or you'll be beating up your body too much. 

But Manni, Why are Tempo Runs Important?

I can't believe you would ask me such a thing. Can't we just leave it as - Because I said so! Tempo runs increase your body's lactate threshold (in the spirit of unnecessary acronym usage, lets use "LT") The LT is the point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product of the body's metabolization of glucose, which is the numero uno energy source for running. An accumulation of lactic acid causes increased levels of acidity in the muscle issue, which may cause the fatigue and soreness that runners experience while being bitches. If a runner increases his/her/its LT through tempo runs, and will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue which in turn means that I won't have to read your negative Facebook updates followed by sad faces such as this:   :-(

When and where is all this going down?

Oh yeah, my bad - I thought you knew already. We will start pounding the pavement at 0900hrs. Get there a few minutes earlier so that you can stretch. The course taken will be down past Roosevelt Island and continually following the trail toward the Kennedy Center and back through Georgetown. Please refer to some of the previous maps to get an idea.

Points of consideration:

• It is important to refuel your body by re-hydrating and ingesting some quick release carbohydrates if you are going to hit the Saturday WOD. 
• If you're done at this point (and also, after the WOD) you best be drinking water and eating protein-rich foods to get the most benefit from your work. 
• I shouldn't have to tell you these things, but I will continually remind you to be smart about your body.
• Bring a time-piece with you so that you know how long you have been traveling (more details with that tomorrow, if need be)

In the first Jurassic Park movie, the Tyrannosaurus Rex wasn't chasing the Jeep - I was chasing both the Jeep and the Tyrannosaurus.

-Manni

17 April 2010 - SMART

Change of plans my friends. 
For this week's SMART run - we are going to be doing some sprint work at the Washington Lee High School Track. 
If you are running with me, meet at the track. We are going to get started circa 0900hrs.
Bring some type of carbohydrate-savvy substance for you to replenish with prior to the main WOD at 1000hrs.

It'll be a "wham-bam" workout.

Sprints are an awesome way to increase speed! Out-freakin-standing! 
Did you know that sprint-induced fatigue is actually caused by a by-product of lactic acid named we know as the "hydrogen ion"? Here we were [blaming lactic acid] for your failures when the real culprit is this positively-charged asshole ---> hydrogen ion!

Tell you more? Sure thing buddy:

When you run hard-faster than 5-K race pace-hydrogen ions accumulate in your muscle cells, which causes an increase in intracellular acidity *sad face*. Since muscles don't function well in an acidic state, muscle contraction becomes impaired and fatigue quickly follows, then you start sucking more and more. Our bodies have the natural ability to buffer, or neutralize, these hydrogen ions (to a certain degree). This buffering capacity can be improved through high-intensity training-workouts featuring lots of short, fast repeats with limited recovery-which, in turn, can boost performance in hard efforts. Have I sold this well enough? 

Its a wonderful of cycle bitches. In essence, the better you buffer hydrogen ions, the faster and longer you can sprint without tiring or run your other races with increased ease (comparably). You also have to take your lactic acid shuttle into consideration, the more of these type of workouts you do - your body increases its ability to breakdown lactic-acid and use it as creatinine-pronase (which is the compound that makes muscle fiber impulses fire). 

What the shit does that mean? Ok, ok, ok - I'm getting too technical here. Ask me more and I'll tell you more. 

Bring your asses to the track and put in some work.

I can't tell you how much you mean to me . . . . . 

(it may hurt your feelings)

-Manni

Route: 7 miles - Gym to Memorial Bridge

We will start running at 0845 hrs, so get there on time!
Don't worry bitches! There will be sprints involved. Yay!
Yes, the sprints are integral portion of this day's run training.
Therefore: (please examine the map)
Relax pussycat, relax.
I am going to have some of the runners, the ones with a longer pace or that want to accomplish slightly less mileage this day, circumvent the [under memorial bridge] portion of this route.
This shortcut is located around mile 2.75 (so you'll only end up running something like 6 miles total).

10 April 2010

It looks like almost everybody will be at the Cherry Blossom 10 miler this weekend. Once again, there will be no group-savvy SMART run. I will be running the CB10 along with a grip of folks from the gym. If you have the chance, come out to support your peoples!

In the Meantime, I leave you with some pearls of wisdom. Read on brothas and sistas,

ENERGY CRISIS

When you're dragging, should you give up your run or try to pull through?

We all suffer the effects of exhaustion. Whether it's too much work, juggling school and adult life, or having to worry about  your kids - it can catch up to you if you aren't careful. You have to ask yourself though, "Is it from stress or lack of sleep? Or is it muscular fatigue from too much training or too little recovery?" Depending on why you're feeling weary, you may be able to run through it, or you may want to postpone your workout. Here's kick-ass advice on how to train when you're mentally and physically drained—and when you should take a rest day.


I've been up late working and going for short runs at lunch. Should I be napping instead?


Umm. . . . . Maybe

Sleep deprivation, it's not just for soldiers anymore — if you're rockin less than seven hours per night on a regular basis— you could compromise your immune system, which means you could be more susceptible to getting sick or hurt, and it could take longer to recover from illness and injury, then I gotta make you chicken soup and ask you to be brave and show me your tiger-face!
Attempt any serious training, and you'll likely end up hurt or stymied by your lack of progress. However, an occasional halfhour run can help. An easy run could take the edge off your stress level and improve the quality of your sleep. I'll just need to know "How do you feel after you run—energized or worn out?"
-->If you're worn out, get some ZZZ's bitch, then resume training."

I was up all night with a sick kid/puppy (translation: watching skinimax until the wee hours). My training plan calls for intervals. Should I do them? 


No stud, you're worn.

If you can rejigger your schedule, run easy and do the hard workout when you're better rested. If you can't, go ahead and do it. You'll get through the workout, but realize that the effort might seem greater than normal, as you kick yourself in the ass for staying up watching low-budget skin flicks with terrible plots and obtuse names.After a full night's rest your V02 volume is less than when you don't.

Huh?

It means that you'll have to use more energy and oxygen to perform at the same intensity, which is not beneficial for you or your proposed gains.


Since increasing my mileage, my legs feel like bricks. Should I fight it or take an extra rest day?


Oh no, are my little snookum's legs tired? Poor baby.

Some training soreness is normal, but if that dead-leg feeling is painful or persistent, you could be in danger of over-training. Be smart, be flexible, and customize your plan based on how your body feels. You might need an extra easy day after a hard session or to increase mileage more gradually. I recommend building your mileage for two or three weeks, then backing off for one week. Then the next week, you can go higher again. The recovery weeks allow the accumulated fatigue from training to diminish before undertaking a higher training load. Blam.

I'm six miles into a 20-miler, and I have nothing in the tank. Should I keep going or bag it? 


Take it like a man!

If you're not feeling worse as you go, stick with it. Often you'll find you feel better on the second half. If you have to, stop, stretch, get a drink, and start again. If you're healthy and well-rested, the experience of pushing through a tough patch will give you race-day confidence. Before you go all GI JOE super-hero on me - if you're under the weather or sleep deprived, consider stopping and trying again when you're better prepared. Play it smart.


I've had an exhausting day and am supposed to run. Should I wait until the morning instead?


By "I've had an exhausting day", do you mean: I don't wanna take my ass of the couch because I'm now a level 22 on Call of Duty?

Just get moving, puta, and you'll likely feel energized within a mile or two. Soon your mind and body will be feeling better, and you'll be glad that you're out there. Unless you get hit by a MetroBus like that chick on Connecticut Ave.
If the thought of running several miles seems unimaginable, start small. Don't think that far ahead. Just put on your running shoes. After that, a run seems possible.


I have to talk myself into going for a run every day.

Talk louder, use your outdoor voice, champ.

Before doing that, please note that I (me, Manni) personally think that running everyday is not the best idea, breaks are good - Like when I went to Seattle for a month and forgot to tell my girlfriend (now ex-girlfriend: she got all worked up about some silly lack of communication or something, I wasn't really paying attention because Mythbusters was on).
Please, please, please - rule out physical causes like sleep deprivation and health issues (a lingering cold, low iron levels, the clap). If those issues aren't to blame, you're likely burned out. "Find a new trail, a different town, a place you've never been before to run, a buddy to jog hand-in-hand with. An athlete's motivation wanes from time to time, but that's no reason to take a week off. Or is it? I think it's good every once in a while to step away completely. When you resume training, you'll feel excited about it again. Not right now though, you had all winter to slack, you lazy sack.

Sick & Tired of bieng Sick & Tired . . . . . Tireless Training

---Tips of the trade---

Uno - Check Yourself before you wreck yourself
I can have the worst night's sleep and still hit my workout the next day. Still, if it's been several days in a row with a lack of sleep, or if I feel really fatigued, I'd consider skipping a workout.

Dos - Bank Sleep
Get adequate rest you silly monkey. Especially before a race, Days out from a race, I try to get to bed earlier than usual and try keeping it as a pattern until the race itself. Bank.

Tres - Perk Up
My head's fuzzy sometimes in the morning, even after a really good night's sleep. Coffee wakes me up (as does the smell of cocaine).

Cuatro - Slow your Roll
I don't go on supertechnical runs when I'm tired. I pick a route I can literally do in my sleep. Every bit counts.

Cinco - Get  the F*ck Out!
The great outdoors, are just that - GREAT. Running outside in fresh air helps get me going. Get out of the house!

I freakin love you all,
-Manni

03 April 2010 SMART

Don't get your knickers in a knot my lovelies. There is still opportunity for you to get in a good couple runs that may be used as a diagnostic tool. For those of you that are running the CB10, I will be hosting a good run this Saturday. It will get started at 0830hrs and will traverse around 7 miles. For everyone else, or those that don't want to trek this distance, there will be a 4-mile alternative that will kick off at 0910hrs. Both will include some great stair work at the Exorcist Stairs at [point (total distance) - 1.75 miles]. The maps are posted below, because I'm cool like that.

Does Running Stairs Make you Faster?

Yes bitch, it does.

Oh, you expected a better response? 

No problemo, here comes a good rant.
(wait for it, wait for it, ok . . . now)

Efficacy of Stair Running:

There is no doubt that there are cross-over benefits from running stairs. In line with the the specificity of training principle, you are using muscle groups in a running-specific motion. It is not like swimming, cycling or even walking/hiking. It is indeed a running motion. It also isolates muscle action similar to running hills. Which is a great adjunct to hill training. If stairs are combined with other strength oriented drills and exercises it becomes a powerful base training workout.

The two ways we get faster are extending stride lengths and quickening stride rates. Therefore this must be countered. This leads us to a couple of critical elements to get the most out of our steps.

• When running stairs, run up with the quickest leg turnover possible. (Think “hot coals” under my feet.)
• Use exaggerated strides for stride length enhancement. (Think “power” or “bounding” strides.)

(Prepare yourself for a heady comment)

On the physiological level, the quick reps work to decrease foot contact time and improve leg turnover. The bounding reps works to elongate strides organically. The exercises improve core strength for a more comprehensive workout. These are three important aspects of training that lead to improved efficiency in your running. Therefore these must be integrated into stadium stair workouts.

A cautionary side of stairs is safety. Returning down may be tricky once fatigue sets in. Falling is not as fun feeling as it is hilarious looking. So, most of the time I advocate a quick walk with “light stepping” for your trip to the bottom. Use it as recovery bitches, you never know when I'll make you go back up. Refresh, recover, and power up - the next set awaits.

TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS - TIPS

“Hot coals” on the steps.

The idea is to run as light and quick. Practice tapping each step and getting off that step as fast as possible. Focus on running fairly erect, do not slouch or bend at the waist too far. Use your arms to keep momentum by pumping them quickly and powerfully. Similar to “hot coals” is to run the steps as fast as possible with the emphasis of a powerful push off from your take off foot. Exaggerate force in your push off foot. This provides a different emphasis with the same results.

Bound the steps.

Stride powerfully enough to skip to every other step. Use your arms to keep momentum with powerful movements.

Hop the steps.

On two legs, hop up a length of stairs. Keep your hops quick and powerful. Use your arms to swing into each hop. Walk down.

One-leg hop the steps.

This is very advanced. However, this is a powerful way to improve your running strength and work on balanced musclulature. Keep these quick. If your flight of stairs is long, go half-way on one leg and continue up with your other leg to the finish. Walk down.

Be prepared for this and more. Also, if you are planning to do the CrossFit 1000hrs WOD (you will get back in time) - I want you to bring yourself some type of quick release carbohydrate. Some examples of this are: Gatorade, G2, GU, Sport Beans, Granola Bar, you get the picture? Notice that I stated "Carbohydrate" and not "Electrolyte", therefore products like Powerade Zero or Propel are not recommended. 

Now remember-

• 7 mile distance peoples' feet will start in motion at 0830hrs
• 4 mile distance peoples' hit the ground at 0910hrs

I will be leading the charge of the 0830hrs people. Please familiarize yourself with the route that you will participate in. They are posted below. Like always I expect some hard fought effort out of you freaks. If you have any questions, feel free to hit me up. Otherwise, I'll see you in the coming morrow.

Go ahead and sleep in, it's OK.

-Manni  

4 miles & Exorcist Stairs

Check out this money 4 mile "There & Back" route!
Take note, there is a special marker/icon at the 2 mile point.
This means that good times will be had here. Trust.

7 miles w/a splash of Exorcist Stairs

This is a 7.33 mile course
We will stop at the Exorcist stairs for some "FUN"
(I would be doing you a disservice if we don't do stairs) 

No Runs

NO RUNNING TODAY :-(
     

Due to a combination of - suspected low attendance and a personal issue - there will not be a running group activity scheduled for today. I apologize greatly. No, I am not hungover, there are legitimate issues pending.  

Again, Sorry.

--->Manni