Archive for July 2012

(38 days to go): LASH, Eastwood Surprise and more!   Leave a comment

I am speechless at how we all rocked this HOT and HUMID QUAD run weekend. We are going to kick some Blue Ridge behind in September!!!!

I want to repeat my thanks for all the support for my tri on Sunday. Libby is a rock star, making sure I came in safe and sound on the bike. You all reminded me why I do all these events: friends, fun and finish (in that order)! And my new motto is definitely "friends don’t let friends do stupid things … alone!"

Tuesday, we meet at Kenan @ 6:15 for a LASHing (Ladders, Agility, Stairs & Hurdles)! If you come late, we will be in the stadium.

Thursday, Libby inspired a fun run for Thursday (barring mutiny). Let’s meet at Great Harvest on Elliot Road down from Whole Foods at 6:15 on Thursday and plan to do an Eastwood Lake loop! And, NO, I won’t explain why we are meeting there! Ha! (though you might want to bring a few bucks.)

This weekend we are due for a 9 miler. Sadly, we need to hit the road for this one. Route suggestions and Saturday/Sunday preferences welcome (I vote for Sunday at 7). The crepes truck is on vacation, so Merritt’s, WSM and Foster’s are options. We could meet at foster’s, do Bolin, the flat part of Battle Branch into Greenwood, over Raleigh/South Rd to the General admin bldg, then by st. thomas moore, up laurel hill and up south road to coumbia, then cameron to bike path around fleet feet to main and back down franklin to mlk and back to fosters. that’s got to be around nine with only one bad hill…

WHO IS IN?

BRR training plan:

14: 7-30 Run 45 min

or strength

Kenan GC 40 min

cross

Run 50

min

Rest 9 mile

Run

Stretch /

Strength

15: 8-06 Run 45 min

or Kenan

BRReminar or

Hill/Stadium

40 min

cross

Run 60

min

Rest 11 mile

Run

Stretch /

Strength

16: 8-13 Run 45 min

or strength

Kenan GC 30 min

cross

Run 50

min

Rest 20 mile

Run (TD)

Stretch /

Strength

Upcoming Runs:

Tuesday: LASH @ 6:15 @ Kenan

Wednesday: Soggy Sole Swim @ CC ~ 5
Thursday: Eastwood Surprise @ 6:15 @ Great Harvest Friday: Soggy Sole Swim @ CC ~ 5
Saturday/Sunday: 9 miler tba

Monday: Soggy Sole Swim @ CC ~ 500

What did I forget?

May your inner yoda be with you..

Nana asked me to share the following:

If you’re active outdoors, hydrate regularly (don’t wait until you’re thirsty), don’t take salt tablets (unless your doc says you should), take breaks to cool down every 30 minutes, and watch out for these heat-related complications:

  • Heat syncope: This triggers a woozy, dizzy feeling. People taking beta blockers (a type of blood pressure medication, are at higher risk. Get into a cool area, rest with your legs up, drink cool liquids, and call a doc if the world feels out of focus.
  • Heat cramps: These can come from working or playing in the heat. If your skin gets cool and damp, and your muscles tighten up, get into a cool area. Drink water or a sports drink with electrolytes, and put cold packs on yours wrists or neck.
  • Heat edema: This makes ankles and feet swell. Get into a cool area, elevate your legs, and drink cool fluids. If the swelling doesn’t ease, call your doctor.
  • Heat exhaustion: This is a warning that you’re headed toward heat stroke! You may be dizzy, weak, and nauseated. You may also have a rapid heartbeat and be sweaty and chilly at the same time. Get into a cool area, drink cool liquids, and get emergency medical care if you don’t feel better very soon.
  • Heat stroke: This causes rapid heartbeat, plummeting blood pressure, and problems breathing. Call 911 pronto! This is life-threatening. Get horizontal in a cool environment until help arrives.
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Posted July 30, 2012 by yoda in Uncategorized

(42 days and counting) Spotted Dog, Bolin Soup and Quad Weekend update   Leave a comment

Tonight (Thursday), let’s meet at the Eses Community Center @ 6:50 for a Bolin Creek Soup Bowl! the temp should be down to 82 and the humidity down to about 40%, but bring lots o’ water! WHO IS IN?

There is a PTA event at the Spotted Dog for anyone who wants to show up sweaty!

QUAD WEEKEND: Kim suggested swapping the evening runs so here is the new plan.
we are due for four runs this weekend.
Saturday: 7 am @ FF – 6 miles Hartbreak route, 6 pm @ FF – 4 miles Campus run.
Sunday: 7 am @ Foster’s – 4 miles; 6 pm @ Unity – 4.5 miles Pumpkin Loops.

I will miss the Sunday AM run as I will be attempting a super sprint tri @ meadowmont. Wish me luck!

BRR training plan:

13: 7-23 Run 45 min

or Kenan

BRReminar or

Hill/Stadium

40 min

cross

Run 60

min

Rest 18 mile

Run (QD)

Stretch /

Strength

14: 7-30 Run 45 min

or strength

Kenan GC 40 min

cross

Run 50

min

Rest 9 mile

Run

Stretch /

Strength

Upcoming Runs:

Thursday: Bolin Creek Soup Bowl @ 7:00 @ Community Center

Friday: Soggy Sole Swim @ CC ~ 5
Saturday: 7 am @ FF – 6 miles Hartbreak route, 6 pm @ FF – 4 miles Campus run.
Sunday: 7 am @ Foster’s – 4 miles; 6 pm @ Unity – 4.5 miles Pumpkin Loops.
Monday: Soggy Sole Swim @ CC ~ 500

Tuesday: BASH @ 6:15 @ Kenan

What did I forget?

May your quads be with you..

Posted July 26, 2012 by yoda in Uncategorized

Luau run tonight and Spotted dog tomorrow   Leave a comment

Don’t forget the Luau run tonight and Spotted dog event tomorrow!

Begin forwarded message:

From: Mary Buonfiglio <mary.buonfiglio>
Date: July 24, 2012 8:28:29 PM EDT
To: “‘Tim O’Brien'” <timothy.c.obrien>
Subject: Spotted Dog Event (Lunch and Dinner) THURSDAY, July 26th

Spotted Dog Event Flyer July 2012.pdf

Posted July 25, 2012 by yoda in Uncategorized

(45 days and counting) BRReminar, Luau, Bolin Soup and Quad Weekend   Leave a comment

Thanks to Libby for some serious butt-kicking hills and a refreshing swim on Saturday AM

Luau invite! The Soles have been invited to this Wednesday’s Luau run at FF! Apparently our ‘festive’ reputation is growing…"This Wednesday, the 25th, is the Luau at Fleet Feet Sports! Enjoy a 3 or 5 mile run, starting at 6:30, and plan to stick around afterwards for some food, drinks, music, raffles, and discounted shopping! The person with the sweetest Hawaiian running outfit gets a Fleet Feet Sports technical T-shirt! We’ll have a huge big screen showing live video feed of us in our grass skirts (or whatever you’ve got!) running through Carrboro. Please RSVP here: http://www.fleetfeetcarrboro.com/community/pub-run-luau-featuring-fuelbelt "

Tuesday, BRReminar at Kenen. Meet at the statue at 6:15.

Thursday, let’s meet at the Eses Community Center @ 6:50 for a Bolin Creek Soup Bowl!

QUAD WEEKEND: we are due for four runs this weekend. Saturday: 7 am @ FF – 6 miles Hartbreak route, 6 pm @ Unity – 4.5 miles Pumpkin Loops. Sunday: 7 am @ Foster’s – 4 miles; 6 pm @ FF – 4 miles Campus run

BRR training plan:

13: 7-23 Run 45 min

or Kenan

BRReminar or

Hill/Stadium

40 min

cross

Run 60

min

Rest 18 mile

Run (QD)

Stretch /

Strength

14: 7-30 Run 45 min

or strength

Kenan GC 40 min

cross

Run 50

min

Rest 9 mile

Run

Stretch /

Strength

Upcoming Runs:

Monday: Soggy Sole Swim @ CC ~ 500

Tuesday: BRReminar @ 6:15 @ Kenan

Wednesday: Soggy Sole Swim @ CC ~ 5;

Thursday: Bolin Creek Soup Bowl @ 7:00 @ Community Center

Friday: Soggy Sole Swim @ CC ~ 5
Saturday: 7 am @ FF – 6 miles Hartbreak route, 6 pm @ Unity – 4.5 miles Pumpkin Loops
Sunday: 7 am @ Foster’s – 4 miles; 6 pm @ FF – 4 miles Campus run

Monday: Soggy Sole Swim @ CC ~ 500

Tuesday: BASH @ 6:15 @ Kenan

What did I forget?

May your quads be with you..

Posted July 23, 2012 by yoda in Uncategorized

(49 days and counting) Bolin Creek Soup Bowl tonight & Lobster Run on Saturday   Leave a comment

Who’s in for the soup bowl run tonight? Meet at the Community Center on Estes at 6:15. Route: Bolin Creek to MLK, up to Estes, back to Columbia and back to Bolin Creek to the Community Ceter. Add a trip up Umstead if you want more hills…

Lobsters on Saturday: Libby has a fun run with a post-run swim planned for us on Saturday morning! Let’s meet at Timber Hollow Apartments’ main office @ 101 Timber Hollow Ct. (off MLK north of Estes) at 7:45 and run at 8. BRING A BATHING SUIT!!!

Libby is going to mark turns with chalk, but she was also awesome enough to type up the turn-by-turns. (Can someone volunteer to print out ten or so copies for Saturday?)

Route:

LEFT on Piney Mountain Rd.

After bend, LEFT Parlin St

SLIGHT RIGHT Kingston Ct.

LEFT Cedar Hills Cir

RIGHT to stay on Cedar Hills Cir

LEFT Saddle Ridge

RIGHT Kenmore Rd

RIGHT N. Lakeshore Dr.

LEFT S. Lakeshore Dr.

OUT AND BACK @ lake

LEFT Curtis Rd

LEFT Elliott Rd

RIGHT Franklin St.

RIGHT Estes Dr.

LEFT Granville Rd

LEFT Caswell Rd.

LEFT Estes Dr.

RIGHT MLK Blvd.

RIGHT Timber Hollow Dr.

POOOOL!!

MAP: http://www.runmyroute.com/UserRoutes/Details/47379

For injuries or shorter milage— all dist approx!!

RIGHT on Cedar Hills Cir to Saddle Ridge -.5 mile

Curtis to RIGHT Clayton, RIGHT Estes Dr. -1.7 mile

or cut out S. Lakeshore out and back -1.1 mile

or cut out Granville/Caswell sidebar -.7 mile

Posted July 19, 2012 by yoda in Uncategorized

(50 days and counting) Bolin Creek Soup Bowl on Tuesday & Lobster Run on Saturday   Leave a comment

BRR: Christelle is due home tomorrow! Nana, Mary and I made some progress monday and will have some announcements soon. Two runners (Invisiball and Wreckin’ Ball) have had injuries, so we will have new team members. Announcement soon!

Thursday: let’s meet at the Eses Community Center @ 6:30 for a Bolin Creek Soup Bowl!

Saturday, Lobster Run for 8 miles. Libby is leading the run so we will meet at her place. Directions and Route coming soon. Plan to swimk after!

BRR training plan:

12: 7-16 Run 45 min

or strength

Kenan GC 40 min

cross

Run 50

min

Rest 8 mile

Run

Stretch /

Strength

Asheville Weekend
13: 7-23 Run 45 min

or Kenan

BRReminar or

Hill/Stadium

40 min

cross

Run 60

min

Rest 18 mile

Run (QD)

Stretch /

Strength

Upcoming Runs:

Wednesday: Soggy Sole Swim @ CC ~ 5

Thursday: Bolin Creek Soup Bowl @ 6:30 @ Community Center

Friday: Soggy Sole Swim @ CC ~ 5
Saturday: 8 mile Lobster Run @ 8 @ Libby’s
Monday: Soggy Sole Swim @ CC ~ 500

Tuesday: BRReminar @ 6:15 @ Kenan

What did I forget?

May a cool breeze be with you…

Posted July 18, 2012 by yoda in Uncategorized

(52 days and counting) Happy National Ice Cream Day + 7/16 Running this week   Leave a comment

Congrats to the Eno River Crew! That was one tough twelve miles. I have not had my butt kicked so hard by a run in a long, long time. But it was pretty out there! Kudos to Riceball for gettin’ her fish on at the pool on Saturday. Way to rock those waves!

BRR: With 52 days until BRR, let’s all do a personal inventory. Are we ready to roll? Nana and the gang will be meeting tonight to hammer out finances, supply lists and a timeline. Expect some announcement this week. In the meanwhile, is there anything we should be aware of?

Tuesday: Kenan Agility & Stair workout: Let’s play ladders, hurdles and stairs! 6:30 @ Kenan

Thursday: let’s plan an easy campus run @ 6:15. Campus run or Bolin Creek?

Saturday, we are due for a rest weekend, so only 8 miles. Details TBA! Any requests? The following weekend is our Quad Weekend – so 18 miles over four runs.

BRR training plan:

12: 7-16 Run 45 min

or strength

Kenan GC 40 min

cross

Run 50

min

Rest 8 mile

Run

Stretch /

Strength

Asheville Weekend
13: 7-23 Run 45 min

or Kenan

BRReminar or

Hill/Stadium

40 min

cross

Run 60

min

Rest 18 mile

Run (QD)

Stretch /

Strength

Upcoming Runs:

Monday: Soggy Sole Swim @ CC ~ 500

Tuesday: Agility & Stairs @ 6:15 @ Kenan
Wednesday: Soggy Sole Swim @ CC ~ 5

Thursday: Easy run @ 6:15 @ ?

Friday: Soggy Sole Swim @ CC ~ 5
Saturday: 8 miler @ TBA

What did I forget?

May the downhill be with you…

Posted July 16, 2012 by yoda in Uncategorized