#PreBlast – Trick or Treat

#PreBlast – Trick or Treat

Once again, the PAX of F3nation will launch from the Vine Restaurant in Ballantyne for the weekly workout known as Swift.  What’s different this week, other than you being several ounces (hopefully not pounds) into a candy stupor, is that there will be a PAX choice depending on your training goals for the Fall.  We’ll have the XL and the HD options on the table.

The THANG:

• 0500 – Swift XL launch from the Vine for 15minutes of warm-up running and drills.
• 0515 – Swift XL and HD launch from the Vine and mosey together for the first 5 minutes down to the Brixham Hill and Ballantyne Corp Pl intersection.
• Swift XL:
  • 0520 – Starting at intersection, head off towards SPX / Premier for 20 minutes of Threshold Pace running. Find your Threshold Pace here.  The route is the “Stumpy” route (from 3 weeks ago).  From the Intersection, down/up the hill, over the 521 bridge, pass Premier building, Left on Ballantyne Commons, Left on Elm.  If you reach 485, U-turn back down Elm.
  • 0540 – Easy running for 15 minutes.  When you finish your 20 minute threshold pace, if you are the Six, keep heading forward.  If you are not the Six, go find the Six and join them in their “forward path”.  Once all PAX are regrouped, we’ll continue the mosey for 15 minutes.
  • 0555 – Threshold Pace for 20 minutes.  Return route suggestions will be made, but the easiest way to think about this.
    • From Elm & Ballantyne Commons, it’s 2 miles as the crow flies back to the Vine.
    • From Elm & Ballantyne Commons, it’s 2.6 miles back to the Vine if you take the reverse route back through Ballantyne Corporate Pl / SPX and cut through the Fitness Trail back to the Vine.
    • From Elm & Ballantyne Commons,it’s 3.0 miles back to the Vine if you take the reverse route back through Ballantyne Corporate Pl / SPX, Left on Brixham Hill at Sara’s Y, and head back to the Vine.
• Swift HD:
  • 0520 – Continue warm-up and drills
  • 0530 – start the workout on the Bull Ring at a 1mile Race pace, 3 rounds of 200 meters (200 recovery), 200m (200 recovery), 600m (600 recovery).
  • Cooldown and be back at Vine by 0615.
• 0615 – COT with Bagpipe at the Vine

SYITG,

Bratwurst