The Perfect Rap

On Sunday EBun ran the Perfect 10 K!
That's the name of the race? You don't say!
Took two miles easy for a warm-up...
Then ramped it up after for her tempo run make-up!
Ran with friends RBug, SRab, RBud, and Jeff:

Team Rabbit and Friends!

A race with friends is always the best!
A quick hello to runner friend Kim...
She runs miles with smiles - always a win!
EBun and RBud ran six point two;
That meant 10 miles was what the others would do!

And SRab started her day with even more...
Wonder what was the final score?

The final score with dog walk and all was 16.8!
But did SRab do something on Saturday? Yes.. Just wait.
She learned a lot in a 4-hour Bikram Yoga clinic-
There is so much to it - it's no gimmick!
Back to the perfect 10 miler report:
SRab ran a quick 3.5 before - seemed so short!
Don't worry she got in another longer ten.
And someone asked if she was a playboy bunny!! Not again?!
Happy her running peeps stayed around to see her finish on the track -
EBun even did some AUsome burpees! That was whack!!

Running around Reston makes Rabbits strong!

And PRRaces are the bomb!

Homecoming Rap

Before the weekend SRab did a long back to back-
18 one day, 17 the next - of course she's keeping track!
The 18 miler took her by Mt. Vernon...
The weather was perfect – that’s for certain!
On Friday she did some out and backs right from her door -
Surprisingly enough it never felt like a chore!
All that's left in Can Lake training is the taper;
Always looks so much easier on paper!
Training complete, she headed off to Wake Forest - 
Lots of friends came into town for our 25th as promised!
The class of '89 gathered on campus for their own special event-
Lots of "Hey, how are you?" under a beautiful tent!
Saturday was a perfect day for tailgating and football;
It was homecoming after all!! 

Had great seats and we won the game:

Great Wake Seats!!

Went out for one more drink so we wouldn't feel lame!
Said goodbye next day, "We'll see you when we're fifty!"
Planning a get together for that - isn't it nifty?

And as planned, EBun got in her three workouts on tap!

Saturday after swim saw new Rabbit friend Lissa, how about that?

Then EBun headed on out for a five mile run...

Seemed a bit humid but was all good – she got it done.

Sunday morning was time for another mountain bike ride.

Took the warm-up loop around Lake Accotink all in stride!

Then it was time to explore some more single track:

A few creek crossing and log hops gave her no flack!

In the end EBun didn't have to walk and she stayed upright -

SRab would have been proud – this was outta sight! 

Did you know that WuDoc conquered another Ironman race?

Yes - Ironman Maryland in Cambridge, was the place! 

Jell-O Shooter Rap

SRab hopped to it and did her long run lickety-split!
It did seem "short" she will admit-
Felt her "woodstock legs" around mile eleven -
So stopping at 17 felt like heaven!
Probably won't be back to Prince William Forest Park for awhile-
A total of 162 miles out there she did compile!
That's like 6.2 marathons in one season-
Glad she went to hot yoga on Sunday - she had a reason!
As planned EBun got in her swim and run -
RBud joined her for the run and it was fun!
Later at home she worked on a task...
Replace some carpet padding? How about that!
The L4 Swimming party was a total blast -
SRab and EBun played Cards Against Humanity and the time went by fast!

And SRab had one Jell-O shot from a huge syringe...

Crazy Jell-O Shooter!!

EBun had a taste so it wasn't a binge!
They made some new friends and they all have a 'date' to swim;

New Swim Friends!

Then drinks after at Kilroy's for the win!
Speaking of winning - that's what the Redskins did!
Sunday was great for football and tailgating - EBun does not kid!

Hippie Trails Rap

Last weekend, EBun did a little swim, bike and run

Not in that order - total miles over a dozen!
After a fun MOTR dinner on Friday night
She got up in time without a fight!
Saturday morning she was back in the swim -
The workout was good with all the stokes of an IM!
After she hit the nice park trail;
Two out two back easy without fail.
Sunday EBun brought out the mountain bike,
And saw lots of peeps taking a hike!
First was a loop around the Accotink lake
She ran into Jeff then Ryan for goodness' sake!
Moving right along it was time to test
Her memory of the trails, which wasn't the best!
All the while she thought of her ultra friends:
SRab, STUK, and N2 - the fun never ends!

The hippies are coming, the hippies are coming!
And soon many groovy 60's songs they'll be humming!
That's right- it was time for the Running Fit Run Woodstock race weekend-
On lots of fun with STUK and N2 you can depend!
Tim and SRab were the first to arrive in Michigan-
Seeing some friends and family was their first mission.
Then STUK and N2 arrived on the same plane -
Just in time to pick up race packets - they couldn't complain!
The race start was at the Hell Creek Ranch-
But wait? Did anyone forget their hydration vest per chance?
Yes STUK did so they left the hippie campground -
Next at a Running Fit store they were found.
STUK found a perfect hydration vest-
Not to buy anything would put SRab to the test!
So she bought a cute tie-dyed running top -
Decided to wear that new item in the race - no one could make her stop!
(Disclaimer: it worked out fine no chafing in sight -
But one must never wear anything new in a race, right?)
Went out for a nice dinner in Ann Arbor -
As they ate the skies were getting darker.
A vicious storm blew through in the over night-
Thought of the 100 mile runners out there in it-what a fright!

Hippies Starting the 50K

Good morning! Early AM started off a bit humid and dark

Nonetheless they headed over to the park!
Met up with N2 and switched on the head lamps -
Ready to tackle the trails like champs!
The trails at first had SRab a little taken aback-
But she righted her head and got back on track!
Once the sun came up lots of company on the trail-
Peeps doing 100k. 100 miles all friendly without fail!
SRab had a little tumble about 5 miles in;
Luckily didn't get hurt so she would grin!
Ran into STUK when she reached a 10K -
Once they hit a downhill - she was on her way!
There was a crazy section that was full of mud-
Tripped and put her hands right in it - crud!
Hit the halfway point now they've seen it all
Started the second loop with STUK - they were having a ball!
However their brains seemed a bit fuzzy-
Tim saved us from starting off the wrong way - lovely!
They got split up - SRab had to take a potty break-
Behind a tree? If that's what it takes!
Next 8 miles uneventful just getting it done;
Shout out to the aid stations -which were well stocked and fun!
Feeling good and cruising then would you believe?
From the actual race course SRab took a reprieve -
Dead end to a boat launch she knew she was lost;
An extra .8 miles was the final cost!
Found the turn that she missed and went on her merry way;
No way was this going to ruin her day!
Now it was time just to finish this thing -
So many bunny ear shout outs she wanted to sing!
N2 had finished hours ago and was waiting with Tim.
"Bounding" out of the woods to the finish line it was great to see them!
STUK finished soon after and they headed for a hot dog -
Guess they deserved it after all those miles they had logged!

All Hippies Present and Account For. And Finished! 

Got cleaned up which was very much needed-
To a kind of mud bath they had all been treated!
Celebrated at dinner with meat and beer -
Toasted their accomplishment for sure - never fear!
N2 and STUK returned home the next day -
While Tim and SRab stayed to play.
Went for a night to Mackinac Island -
A more quaint 8.2 miles you won't find!
The Running Fit Run Woodstock race was an A+ event they must say-
Maybe SRab'll go back one day and do the 100K??!!!

Hippie Bling!

Recon and Redecorating Rap

Can Lake Recon trip was a huge success!

Lots of running, good weather, and fun but we digress!
Let's start at the very beginning-
N2, WuDoc, SRab all showed up at STUK's house- winning!
We drove to Canandaigua lickety split-
Well- there was some traffic for a bit!
Checked into the swanky Miami Motel -
Our accommodations were actually quite swell!
Had dinner at a local Italian joint-
Carbo loading is always the point!
Next morning headed out to meet our new friend Matt

Recon Runners Pam(WuDoc), Carol (SRab), Matt (New Friend ), Nicolas (N2)

Right in Middlesex village - how 'bout that?
STUK took us two miles from the actual race start-
From West Lake Drive we would depart.

View of the Rolling Hills from the Rolling Aid Station!

We were all lucky to have the rolling aid station -
Each time we saw STUK it was like a vacation!
Soon STUK would be running on her feet -
Going up Bopple with her couldn't be beat!

In case a reminder is needed of which hill they were on!

The Bopple experience went faster than expected-
But still doing burpees at the top isn't recommended-
Even so SRab knocked a couple of those out-

Bopple Burpees!!

Gave the graveyard peeps a little shout-
All that's left is to go down the hill to Monica's Pies -
But glad to see N2 with the water not gonna lie!
Hot, sweaty, and salty - finally arrived at the purple pie banner-
Running long distances is not about glamour!
N2 and I went out to check on the others -
Everyone was happy and  finished their run - nobody would suffer!
Next we rode the remainder of the course-
STUK was our "boss"- she was the source!!
Food was the next thing on our mind-
Pizza, burgers, and ice cream were a great find!

Yummm, ice cream!!

We wandered down by the lake for a spell-
When WuDOC got some interesting intel!
On this night would be a CanLake tradition-

Ring of Fire
(photo credit:  Canandaigua Wine TrailI

It's called the "Ring of Fire" and it became our mission- 

To see all the orange flares around the lake-

It happens every Labor Day for goodness sake!
After a night's sleep the adventure was coming to an end-
But more running adventures will soon be a trend!

Labor Day weekend EBun did just that
A little more painting - no time to chat!
But Saturday started with a short ride - she's no slouch.
Then ran some errands and later dinner at RBud's house!
Sunday up early for the Great American 5k - 
PotomacRiver Running and Fairfax Corner was the place!
It was hot out and a little humid;
EBun wasn't prepared for that crud!
She struggled a bit but still had fun;
Walked the little hills and got it done!
Afterwards she met a nice lady named Linda
She did the 1k - it was her first race ever!
Later it was time to do some taping
Around the ceiling and windows to get ready for painting!

Monday morning brought some more MTB

EBun's getting more comfortable on that thing!
Once at home the brush and roller came out
The living room got a face lift - without a doubt!

Carmen the kitty decided to help...

After she put her paw in paint EBun heard her yelp!

EBun's little helper!