Ragnar Relay Main Site

Ragnar Relay Main Site
Get ready, here we come Sept 25-26

Sunday, September 27, 2009

The Ragnar Relay is done

Dear everybody,
Amongst the many desires that I have in life, one is that I would love to have the proper eloquence and time with which to describe to all of you the pleasure that was brought forth by our participation in this event. Although our Ragnar Race came to an end, it has left us with many great things. Including an increased sense of pride, self-worth, bragging rights, and sore bodies. I saw people experiencing highs and lows. I saw people ecstatic with joy as they experienced unparallelled bouts of runners high and people
miserable from the chaos, cluster, and sleeplessness. However, I can positively say that the good times heavily outweighed the bad. Yesterday evening, some of us got together and had a bite and a few drinks together. I missed most of this, unfortunately, because Chau and I still had to deal with the pressing matter that was the return of the rental vehicles (no rest for the wicked, I suppose). I did return to the get-together but it was nearer to the end. As I sat down to table I realized that I missed what was possibly one the best conversations of event reflection that occurred that night. I heard someone say, "so that was your favorite part of the event?". I smirked to hide my disappointment. I wanted to take part in that conversation but I was too late. So I thought I'd put up an email string that served this purpose; giving me and those of us that were not at the table the opportunity to voice their comments. So I ask from everyone, and for everyone, that we all share our top three favorite moments of the event. They can be self-less or ego-maniacal, I care not.

Manni's top three moments:
  1. When the guy yelled at me because he couldn't keep my pace (during the first leg).
  2. When I was talking to Chau and in the background I heard Patti saying, "dude Mark, you killed it!"
  3. When I passed the monkey, not once, but twice (man, we hated that monkey)


There were so many wonderful moments during this event. I am not certain that these are really my top three, but they are spectacularly memorable. I also wanted to take a moment to hand out some individual kudos (in no particular order):
Jared
: ran some fast legs, specifically his second leg when he ran that one dude down and destroyed him. He maintained a positive attitude throughout the entire event. Dude, you're a much stronger runner than you give yourself credit for!

Magnolia
: despite the fact that she may
not have trained as hard as she wanted to, she stuck through the race and completed all her legs. Great job!
Amber
: ran some great legs, there is something that is truly satisfying about passing people during a run. Amber couldn't help but gloat about how she passed several people, including some dudes. You deserve it Amber, you're awesome, we all know this!

Lauren: kept a great pace up the entire time. Her third leg was strong and swift, she came around the corner with determination. All the while she was handing out incessant encouragement to all. Thanks for that
Catherine: destroyed, what unanimously thought by all, was the most technical leg of the race. You are an awesome runner and everyone has a crush on you now as a cause of it
Mark
: amidst his runner's high, told me that he hasn't run that fast in years. He ate those hills like a fat kid eats chicken nuggets

A-Rod
: was strong the entire time and kept that "A-Rod sense of humor" that we all love

Wong
: kept great pace, he tackled the legs with a fierce look in his eyes. He ran the longest leg of the race (over ten miles). Awesome

Anya
: great attitude the entire time, helped serve as a center of communication on occasion. Ran strong to the last step. Brought a great time in despite slightly getting lost off the Sligo Creek park trail

Renata
: stated that this was her first event ever, and she came up strong. I didn't get to see her run until her 3rd leg, but she looked incredibly comfortable. It was great, I was so proud of her. It was way cool seeing her pass people as she ran up Missouri Ave.

PJ
: strong throughout, brought that last leg in spectacularly. You guys should have seen her running. She cut diagonally across several lanes of traffic and a median, (crushing one poor soul in the process). She crushed several people during that leg too

Chau
: took care of so much logistics, she was absolutely an asset to us. There is no way we could have done this without her. She was all "mother hen" with van #2. Priceless, thank you very much General Chau

Brandon
: really stepped up to the plate. Was on the bike with us for several hours. His presence was truly appreciated by all, those streets were really dark and the added safety of another person nearby was immense

Adrian
: also kept us safe during the night runs, thank you so very much. You made a world of difference. Oh yeah, and thanks for the gummy bears

Paula: at times driver, at times navigator was constantly calm and much needed during this event, thanks for driving us around

I know that this email was particularly lengthy, but I promise you that this is as concise as I could possibly make it. I was the last one of us to come into this event and I'm so happy that I did. I'm sure that all you know by now that I love endurance events. This was my first team event, and I loved it so. There are so many compliments that I want to pay each and everyone of you. Be satiated with this token of affection and endearment toward you all until then. Great job everybody. This was truly a marvelous event. I'll be seeing you at the CrossFit studio. Until then, however you decide to celebrate it, please know that
this is your victory and you very well deserve it!


Cheers,
--->Manni

Tuesday, September 22, 2009

23 September 2009 - WOW

23 September 2009, Wednesday


Hello everybody. As I squint my eyes I can make out a solemn figure in the distance. I should have put my contacts in this morning. Still, I can make it out to be: The Ragnar Relay Race!
It's here already?
Yes, boys and girls, the hour draws near. Friday is just a stone's throw ahead.
The anticipation is killing me. Is it "ants in pants" or do I just need to shower earlier this week?
For those of you that have graced the team workouts/runs with their presence (and/or whining), I am fully confident in your ability to complete your assigned legs. Like your American phrase goes "it is a bag".
There will be just one more itsy bitsy teeny weeny little workout right before the race. It will be an opportunity for us to stretch our legs a bit, prevent the loss of cardio-respiratory competency, and cardio-pulmonary/musculature memory ("oooh, good use of complex compound words Manni, it makes it seem like you know what you're talking about,... maybe").



W.O.W.

  • 800 meter jog
  • 400 meter run
  • 800 meter jog
  • 400 meter run
  • 400 meter jog
  • 400 meter run
  • 30 to 50 push-ups

Stipulations and Random Information regarding WOW:

  • Non-Stop, no breaks in between distances, at all! (Recover during the jog, bitches!)
  • The laps will be around the block at the CrossFit studio
  • Notice how it states "RUNS" and not "SPRINTS" (you're quite welcome); however, I do expect some increased paces.
  • Do the math its only two measly miles (easy peazy lemon squeezy), a facile task for you studly little monkeys.
  • Lets just consider this "Wednesday's OK Workout" since its rather brief.
  • I expect everybody to complete this workout within 18 minutes.
  • 30 push-ups for females, 50 push-ups for males. Real push-ups, none of this "on your knees" style.
  • There is no valid reason for there to be push-ups at the end of this WOW. Not a single one. I just felt spunky and silly.

I will be at the CrossFit studio ready for this brief workout at 1830 hours Wednesday.
As always, Remember: to be safe, listen to your body, and enjoy your fitness journey.
Some of you are still asking, "do I really have to do the push-ups portion of this run?". No you don't have to, it's OK, I'll understand if you can't take just a few minutes out of your day to knock out some push-ups with your teammates and fellow warriors in CrossFit combat. I'm sure that your friends will understand also. Yes, they will do it, but don't feel bad about it. Forget that you could do them even if you aren't at the 1830hrs WOW and did this run on your own. It's quite alright. Your conscious will remain undaunted, I'm sure. Its all good. Relax, pussycat, relax. No judgement here.

See you tomorrow kids,
--->Manni

Monday, September 21, 2009

Monday 21 September 2009





It's a wonderful Monday, just days before the commencement of our Ragnar Race. As you know, it is an easy week for us, (as far as run training goes). I always downtrend on the week of a race or event. As far as Monday is concerned, I highly encourage everyone to jog today. However, please keep it light. Be safe my friends.


Monday Miles
  • Jog on your own - 3 miles minimum, 7 miles maximum
  • Govern your own pace
  • Keep it real


There will be a W.O.W. run this week, but it will be terribly light. Have a good week.

--->Manni

Friday, September 18, 2009

18 September 2009

It's SMRRT run time once again my dear friends. I trust that everybody ran their prescribed amount on Wednesday and Thursday. It's all easy from here. The race is a week away and our runs now are geared toward maintainence. So this Saturday will be an easy day for all, sort of.


S.M.R.R.T. Run

The "EXORCIST STAIRS"




  • Run from the CrossFit studio to the Exorcist Stairs in Georgetown



  • 10 sets of stairs (at least 4 sets have to be double steps)


  • Run back from Georgetown to the CrossFit studio

Pretty easy isn't it? The normal meeting time stands at 0830hrs. However, I will not be there to administer this brand of Saturday morning madness. Mister WONG and I are doing the Savageman Half-Ironman on Sunday, as a result I doubt that I will be present for this training. Take consolement in the knowledge that I'll be there in spirit (I'm sure that helps). Be safe, have fun, run faster. Looking good kids, looking good!

--->Manni
202.340.5553

Wednesday, September 16, 2009



16 SEPTEMBER 2009





We have about a week & a half left until the Ragnar Race itself. I can honestly say that we are ready and that we will bring absolute greatness to the table. Over the next two days I would like for us to do some running training that will mimic how the Ragnar Relay itself happens.







Here are the stipulations:

W.O.W.

  • Run on three separate occasions within 40 hours

  • The total number of miles logged in during said runs should accumulate to a number near to what you will actually be running for the Ragnar

  • Minimum of 4 miles per runRUN! (not jog pleasantly about Arlington)





Tid-bits of random information and "Manni-isms":



  • If you can talk to me in phrases or complete sentences between breaths while running, . . . you're JOGGING, pleasantly

  • If you can't talk to me with more than two or three words at a time while running, . . . you're RUNNING

  • If you can barely put together coherent thoughts in your mind while running, . . . you're AWESOME

  • The minimum amount of accumulated miles run per person during these three runs should be 13 miles, the maximum should be 20 miles

  • Each run must be at least 6 hours apart. I'm breaking up my run thusly: I did 7 miles this morning, will do around 5 miles this evening, will do 8 miles tomorrow morning

  • In case you read too fast to realize this bit of information was provided just one bullet note above this: Wednesday's WOW will be a five mile run Today's WOW will be the CUSTIS trail run. Yes, the same one that we have done before, except we will run to the Glebe Road point then come back. Try not to get lost

  • Listen to your body, don't be a hero. Nobody wants you to get hurt.

  • Exert yourself? - YES. Over-exert yourself? - by all means DO NOT! Learn your limits and stay within them. We won't look down on your efforts (unless you are BranDone).





Now, remember that there is a team meeting that one can attend today right after the 1830hours WOW or Saturday after the SMRRT run/before the WOD. Please attend one of these meetings or provide a very creative excuse as to why you can't make it. Renata went with "I will be in Tanzania, therefore, I can not make the meetings", which I would say is not too creative but I like the randomness and will allow it. Also, I will be giving an award to the most creative excuse for not attending. The meeting will recap what we should all know, I will give out some new information, and I will be taking all the questions that you may have.





Personal note: What distinguishes those of us at the starting line from those of us on the couch is that we learn through training to take what the day gives us, what our body will allow us, and what our will can tolerate. I have our finish line in site and can't wait for all of us to cross it.





--->Manni

Tuesday, September 8, 2009

Wednesday Ragnar Workout

(For all intensive purposes, I am speaking with blue, and you with pink. Read on)
 
"Now, you listen to me buttercup!, it is W.O.W. time once again.
And this week's WOW is sure to make you all a nice, warm, and fuzzy feeling.
We will meet at the regular scheduled time of 1830 hours!"
 
"But drill (pssst, thats me) I wanted to do the both the WOD and the Ragnar Team's Run on Wednesday?"
 
"Holy-freakin-crap Cupcake! You can do both.
"This means that if you wanna get your WOD in at the gym, get it done at O-dark-600 hours or at 1730 hours"
 
"I guess I'll do that then when should i be where, and what are we gonna do?"
 
"I'm glad you asked sunshine!"
 
 
 
09 Sept 2009
Wednesday's Outstanding Workout
Smile
Run 800 meters; 50 squats
Run 800 meters; 50 squats
Smile
Run 800 meters; 50 squats
Run 800 meters; 50 squats
Smile
Run 800 meters; 50 squats
Run 800 meters; 50 squats
Smile
 
 
"That doesn't look too bad"
 
"You're right, its only 3 miles. I like your outlook sweetheart!"
 
"What if the WOD itself already incorporates a lot of leg work?"
 
"Good-freakin-night!, If you ask me one more question sweetheart, I will tear your head off, shove my hand down your neck, and play wall ball with your stomach!"
"I will see you on the asphalt, beautiful!"
"If its raining, we're still training, hooo-rah"
 
 
This workout will take place right outside the CrossFit Studio
That way we don't have to worry about other running clubs (that quite frankly aren't as beast as we are) giving us bewildered looks as we get an awesome workout in. The 800 meters will take form as two laps around the block.
So now the word is out boys and gals. Thats the WOW for 09 Sept 2009. I will be at the 1730 hours WOD.
Have a good day. Bring some anger.
 
--->Manni
202.340.5553

Friday, September 4, 2009

Re: Saturday Workout

As a matter of fact, I JUST logged in so that I could post: "Oh shit. [WOD]."

I am sorry to say, I am going to have to depart no later than 11:30am
regardless of whether I finish. Saturday afternoon is going to be
dedicated to elevating myself out of homelessness.

On Fri, Sep 4, 2009 at 3:30 PM, Alex Rodrigues<ajrodrigues2006@yahoo.com> wrote:
> i want to ruin the excitement and just simply say what the wod is.  If your
> punk and dont show up because you know the workout is going to suck in
> advance then we have no need for you.  Out of respect for our team captain i
> wont say what the wod is, but for those of you that have been around this
> crossfit misery with me the last few months, know there is one wod in
> particular that I have been asking about in anticipation, but havnt gotten
> around to yet.  I think amber and patti will be able to guess it.
>
> alex"apache"rodrigues
>
> --- On Fri, 9/4/09, Manrique Pena <manriquebien@gmail.com> wrote:
>
> From: Manrique Pena <manriquebien@gmail.com>
> Subject: Saturday Workout
> To: chau2.ragnar@blogger.com
> Cc: ajrodrigues2006@yahoo.com, amberhaf@yahoo.com, anya.vostokova@gmail.com,
> CatherineESeguin@hotmail.com, eskimogall@yahoo.com, hsuwang@comcast.net,
> indianmuppetfrog@yahoo.com, lbriggerman@gmail.com, "Mark Antholt"
> <smantholt@hotmail.com>, pjsoxfan@gmail.com, renata.rutman@gmail.com, "Paula
> Carbone" <prcarbone@yahoo.com>, "lclark" <lclark@t-sciences.com>, "mithu"
> <mithu81@gmail.com>
> Date: Friday, September 4, 2009, 2:10 PM
>
> Saturday, Saturday, Saturday!
> Yes, Saturday is upon us once again boys and girls. Which could only
> lead this topic steadily toward our SMRRT run.
> Our regularly scheduled SMRRT run will not take place this weekend.
>
>
> "Oh no Manni!, Your workouts are so beast, what am I supposed to do with
> myself at 0830hrs on a crisp Saturday morning?"
> "Don't worry your pretty little heads off, my adorable little monkeys. We've
> arranged for a Saturday CrossFit WOD that will satiate those hunger pangs"
> "You've got my attention campeon, I feel like there are ants in my pants,
> what is this great WOD you speak of?"
> "Relax, pussycat, relax". "Good things to those who wait". "All I can say is
> meet at the CrossFit Studio at the regular scheduled Saturday WOD time".
> "Are you sure it'll be enough?, "Wait, this means that I can sleep in?, I'm
> gonna grab me some drinks tonight"
> "Negative. Be rested, eat well, and please don't have more than a glass of
> wine. If you're gonna be at the WOD tomorrow morning i would suggest that
> you bring your "A" game and your big boy (or big girl) draws!"
> "My spidey sense is tingling now"
> "You won't be disappointed my friends". "Have a good day day my compatriots"
>
> See you in the forth coming morrow
> --->Manni
> (c) 202.340.5553
>

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