Catch Me If You Can

Catch Me If You Can

17 Men of Fast Twitch headed out into the gloom for some early morning track and field…

The Thang:

Warm-up with moderate half mile around the track, mixing it up with some buttkickers, high-knees and karaoke.

4X timed interval runs on track: 4min run at tempo pace 80%, 1min walk.  Divided into three groups to keep pax with similar pace together.  Total distance for group one: 2.7mi

Mosey over to south end-zone for recovery and planks.

120s: goalpost-to-goalpost races.  Run with partner to north end, pain station with partner, sprint back together to south end, winner recovers, loser gets 5 burpees.

• 20x squats
• 30x lbcs
• 10x merkins
• 20x dollies
• 20x hth
• 25x smcs
• 10x burpees  (final one, last 3 finishers get 10 burpees on return)

Jog back up to parking lot for COT

Total distance: 4.5mi

Moleskin:

Perfect weather this morning at a crisp 72 degrees without any precipitation.  Thankfully we had TR there to provide some air pollution to ensure none of us are too fresh.

Interval training helps build the speed and ultimately get faster.  Relatively short intervals today of 4 min gave most a chance to get a half mile for each interval.  Will be building up these toward an 8 min pace over next several weeks.

Had some questions on the tempo pace we ran for the intervals and wanted to provide a little more explanation…   Hat tip to Bratwurst here who provides a great description: “T-pace / Tempo / Threshold / 15K Pace – some research calls this Lactate Threshold (LT) pace, or a hard pace that you could run for a race of up to 60 minutes.  For workouts, it is a pace that should be “hard” but controlled breathing (not breathless) and a pace slightly below at which your body can still process all of the Lactic Acid buildup so you do not get sore muscles during the workout.”

To get your target pace, you can go here: http://www.runbayou.com/jackd.htm, enter a recent race result (or timed pace from our 1-mile runs) and it will provide your T-pace for various run distances.  Aim for the right pace during the runs.. training faster than this risks injury.  Training slower doesn’t risk injury but doesn’t advance your speed either.

Great effort out there by all the groups, especially those out front 49er, Joker, TR, and Sprague.  I had trouble keeping pace with you guys today (too much beer over the 4th?).

Must have been more humid today than expected –  several “weight vests” (soaked shirts) seemed to fly off near the end to lighten the load.   Saw some of our female clipboarder friends turn their heads, though not sure if it was toward us or away from us at that point.  I’m sure they all appreciated the expose from the Men of Fast Twitch.

Limited chatter today due to the heavy breathing being expressed by all, but was good to keep together in groups for some 2nd F where possible.  Track and Field two weeks in a row, so expect some more off-campus tours in the near future.   Welcome FNGs to Fast Twitch – we hope to see you back!

Announcements:

• F3 Charlotte South Pig Pickin’ 2013 Saturday 7/13 Will have a pig pickin, DJ, and kickball/cornhole competition. Olde Providence Baseball Fields July 13, 2013, 5-9 PM. $10 per grown up, $3 per child. No need to RSVP at this stage, just show up… questions send message/head count to Bugeater: jasonehilliard@gmail.com.