March 29, 2018

Downtown with Bunny Hop Stops

We mixed up our Thursday morning run by meeting downtown, conveniently 5 minutes closer to the Q’s house. Warm-up: we jogged down 4th Street to Patterson […]
March 23, 2018

Cold, Rain, and Sweat

Due to navigation confusion and only having been to this park previously in daylight, YHC showed up a few minutes late to a jumping and hopping […]
March 22, 2018

Strong, Form, and Fast 1 mile intervals

This morning seven ladies met at an empty parking lot in Reynolda Village. They set off in the cold and dark to warm up for some […]
March 18, 2018

Saturday Stairs & More

Nice small group while the rest of the group was mostly off running a 5k (or cheering on family members running.)   We started with some […]
March 16, 2018

Early Morning Hills and Track

An early morning run in the still too-cold weather!  We started with a 1 mike warm up lap, then went to a nearby hill for 2 […]
March 8, 2018

Winding Through the West End

  Eight lovely ladies got up bright and early to wind through the West End on International Women’s Day (which I didn’t realize at the time). […]
March 7, 2018

Quick and Dirty Burnout

This chilly am we started with the usual 3-miles. A repeat of a square loop I’d mapped out a few weeks ago. (There’s only so many […]
January 6, 2018

Sock it to ya- Tabata Style

The forecast was crazy COLD for 8am this morning so we kicked off our shoes and did a high intensity tabata workout at a yoga studio […]
October 13, 2017


The TRIPLE DOWN 2017 is one day away!!!!  What This is a convergence with F3 Raleigh to celebrate 3 years of FiA Raleigh.  The Triple Down […]
July 8, 2017

Sweaty Saturday

So it was a hot one today. 80 degrees by 8am. 60% humidity (even though it felt like 100%!) Today’s workout was pretty straightforward. 32 minutes […]
June 29, 2017

Hills and Thrills

Despite fair warning, 10 pax converged for a hill run early this morning. We followed an abbreviated version of the Twin City Track Club’s hill loop. […]
June 10, 2017

New Adventures | WS Backblast

So, today was my last time to Q a Saturday workout before our move to Minnesota, and I thought it appropriate to embark on a new […]