December 17, 2018

Running Advent Challenge Day

Fort Mill Fia’s and enthusiasts nation wide are deep in the middle of what we call Running Advent. A fun challenge where we started on December […]
November 30, 2018

Track BB: How to dress for 25 degree weather – Sagamore 800s edition

At 5:15 am, track launched with one Q (yours truly) and one pax member. As I had pre-blasted, I lovingly stole Pocahontas’ Sagamore 800s workout. It […]
November 1, 2018

11/1/18 Thelma – Impromptu Q

7 PAX showed up and we didn’t know who was Qing Thelma. Luckily, I remembered my workout from a few weeks ago and was able to […]
October 23, 2018

10/18 Thelma Backblast (very late)

Apologies in the late positing, I drafted it Thursday and never published it, sorry! Ten ladies joined me this morning (last Thursday 10/18) to enjoy fall […]
September 19, 2018

Preblast: Thelma – Quarters!!!

I am pulling a classic out of the track files for tomorrow – Quarters, aka 400m, aka one lap repeats.  This workout is a staple that fits into […]
August 30, 2018

Track BB: Descending ladders

Pretty simple concept today. Start with longer intervals, and each successive interval becomes shorter. The shorter the interval, the faster the pace (in theory – very […]
August 29, 2018

Track PB: Descending ladder

Who doesn’t love a workout where the intervals get shorter and shorter? All are welcome. Anyone can do this workout, no matter your pace. I have […]
August 16, 2018

BB Thelma: Inner Dialogue

“Wow, are you doing this to mess with me?  I almost don’t even recognize the AG Track.  It looks completely different running it clockwise.  Who would […]
August 15, 2018

PB Thelma: Compound Intervals

Come out to the AG Track tomorrow at 5:15am sharp (or 4:45 if you want a little extra warm-up miles) for a super fun interval workout!  […]
July 26, 2018

Track BB: When owls attack

Pocahontas, Touche, Palmetto, Rooney Skinner It looked like we’d have a very cozy workout group of 3 when I first rolled up. We added two to […]
July 25, 2018

Track PB: Long intervals, off the track

Tomorrow we’ll head off the track for some longer intervals (think 1200-ish). Wear your reflective bling bling. Options: Show up at 5 am for an extra […]
June 28, 2018

Track BB: Arcadia

11 pax followed the BRR training schedule this morning. 😉 What we did: – Ran up and over Colony to Arcadia – Hill repeats for ~22 […]