5 minute Wait Ahead

  • When:06/30/15
  • QIC: Bratwurst
  • The PAX: Abacus (+), Strange Brew (+), Outback (+), Bratwurst (+), HoneyBee, OneNiner, Ringer, WorldWideLeader, Hops, WingMan, Tootie


5 minute Wait Ahead

Before the #VSF was planted, 3 PAX took off for some extra credit, pulled in 1 more PAX into their scheme, planted the #VSF and joined 6 PAX at 0515, and found 1 more PAX along the way.  Eventually 11 PAX were on the ride of #F3Swift for the day.

The Thang:

  • Extra Warm-up at 0500 was 1mi+ of 2nd F.  #WigglerLite
  • Main warm-up (from Vine over to BCBS at N Community House) at 0515 consisted of 1mi+ mosey with 4 exercises uphill with Toe walking, Heel walking, High knees, and Butt kicks.
  • Main event along N Community House – 5minutes at Threshold Pace, 1minute recovery walk/jog.  Repeato for 5x total.
  • Head home to COT as 2nd F recovery or one more 5min T-pace (for 6 total).
  • COT
  • Total miles between 5 and 7.

The Moleskin:

  • When YHC pulled into the lot at 0503, he was thinking about whether trying to catch up to extra crediters, just going solo, or just waiting.  Three guys dressed in black suddenly approached and almost sent YHC back to the car to grab protection behind the seat (golf umbrella).  When it was quickly realized that it was just the extra crediters kindly circling back, we were quickly off for a little 2nd F.
  • There was a coolness to the air at the start, it disappeared after the warm-up, and it wasn’t found again until COT.  Must just have been the door open and the AC blowing from the Vine.  While we had at least Strange Brew and One-Niner sporting sleeveless, YHC just ditched the shirt at the start of the main event.  No planned 6MOM this week and YHC needed to balance the tan out, so no need for the extra baggage. UA might make #HeatGear, but God gave men #chestswithoutbigbreasts for a reason.
  • Tootie was a tad late, and his bloodhound skills were put to the test.  Despite following a #sadclown to the Bull Ring, he did find his way to the pack before the start of the main event.
  • #LongestIntervalsEver – pretty sure that we have never run multiple 5min intervals at Swift.  Threshold Pace intervals are “comfortably hard” and the purpose is defined as “a speed of running where lactate accumulation will steady state”.  Lactate is the stuff that makes muscles tire / heavy.  Check out the video above or the link here.  YHC finds that Threshold pace may be slightly faster than most PAX’s individual BRR legs, but there isn’t much better workout than Threshold Pace to get you more used to running hard for an extended period of time.  Breathing (which we’ll probably touch on at an upcoming #DevilsTurn “tips” day) should be forceful, but usually stay in the 3/3 range (3 steps to 1 breath in, 3 steps to 1 breath out) while running all of each interval.  After all, this workout goes up to 1mile with 1 minute rest, 2mile with 2 minute rest, or 20minutes continuous.  Breathing harder will usually indicate that pace is too fast.
  • Some went down, some went up.  Turned out the course took us down or flat for some of the 5 min intervals and then up or flat for the others.  N Community House is pretty fair for elevation changes, but YHC still noticed the difference in pace between intervals.  Best thing to do here is measure based on the effort / breathing.
  • More Indian Land PAX this week as One-Niner and Ringer brought WorldWideLeader (secretly a runner) along for the Swift ride.  Watch out for this crew in the BRR as they spread their running religion.  Area51 and Metro teams will have something to watch out for from the Fort.
  • Noted that One-Niner and Ringer took the bait from fellow SC-resident HoneyBee for a 6th T-pace interval.  Fortunately the Bagpipe crew didn’t jump them at the end of the interval when Swift PAX started weaving through, pushing them out of the way, and calling out “on your left”.  They got their punishment – burpees while waiting to cross Hwy 521.
  • While the group spread out today with the longer intervals, N Community House affords decent sighting and regrouping with the long straightaways and no sleeping neighbors to be quiet for.  The increase in through traffic doesn’t seem to be too big of an issue, but we’ll always be looking out and calling for “car up” and “car back” to make sure there are no #crossyroad casualties.
  • StrangeBrew has figured out to Program on his watch and keeps part of the PAX in line with Start/Stop on each interval, but even more impressive was the consistent effort displayed with his Laps on Strava. Showing big strides in consistently hitting the T-pace effort required for a big Marathon PR and bringing down that 1mile PR time.  Consistency will be key when we rerun the 800m intervals in 3 more weeks.
  • Outback’s 5 minute efforts vansihed from his Strava output, so either he ran back and forth really fast or the GPS wasn’t working.  Maybe he turned on “private mode” so we couldn’t see where he was running.  In either case, YHC overheard him discussing his consistency from Interval 1 to 5.  When you have Abacus and Hops to chase (who were looking strong today), you sometimes get a little ambitious at the start.  Which is one of the hardest things to learn about the “1st 500″… always work towards the “3rd 500” and the rest of the workout should fall better into place.
  • WingMan was shining brightly in the Area51 alien shirt (not F3, officially…) and evidently has a new project to come up with a gadget to turn up the lumens for reflectivity.  That, or LiveStream his run next week.  Not sure.
  • Notable missing regulars were Haggis (world traveling), HardHat (not because Haggis wasn’t there, right?), Frasier (thought this was Swift week so feeling betrayed – sniff, sniff – oh, maybe he is DR this week, SMILE), Mr. Bean (umm… unspeakable excuse), Dolphin (went too hard at Stonehenge?), Cheddar (may be off getting a M, literally, #goodexcuse), M Tussauds and SoftPretzel were leading the Bagpipe PAX (#goodexcuse), Frehley’s Comet (#fartsack?), StumpHugger (DL), MicCheck (#oneanddone), Champagne (couldn’t find the calf condoms this morning), Spinner (we’ll send out the BOLO)

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Champagne
8 years ago

Actually was FT week – went for the straight up shot of #FT and it was all pain too.

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