PreBlast – BRR Countdown – 6 SWIFTs to Go

PreBlast – BRR Countdown – 6 SWIFTs to Go

It’s close enough to the BRR that an official Countdown can begin at Swift.  At 0515 on Tuesday morning, we’ll start the countdown with 6 more workouts to go.  Meet at the Vine at 0515 to light the fuse.

Training for the BRR has brought us a lot so far.  We’ve worked a lot on Interval Pace to maximize our aerobic power (how much blood can we get to the running muscles and how much of the oxygen can we convert into every) – those have been everything from the 5/4/3/2/1/1/2/3, 800m Repeats, and 2/1/:30.  We’ve worked on Repetition Pace to improve our speed and economy (how efficient is your effort & form at translating into speed) – those workouts are the Hill Repeats, 200m, 400m and occasional 600m.  And Finally, we’ve worked on Threshold Pace to maximize our endurance for racing – those are the 5min/1min recovery, 10min/2min recovery, etc.  And you also should have bookmarked (or downloaded) the running calculator to help you target these I, R, and T Paces from http://runsmartproject.com/calculator

I see us needing to work on a little of all 3 (I, R, and T) in the last 6 weeks before the BRR, so here’s a quick calendar.  I’ll still be sending this in a PreBlast each week:

1. 8/1 – Threshold Pace refresher = 6min Intervals, 1min Rest – go ahead and program your watches since we’ll be a little separated for part of the time.
2. 8/8 – Hill Repeats (R-pace effort) – potpourri around Ballantyne area
3. 8/15 – Threshold Pace extended = 12min Intervals, 2min Rest
4. 8/22 – Repetition and Interval Pace Mixer = 4x200m R-pace with 200m jog recovery, 3x1000m I-pace with 2min jog, 2x400m R-pace with 400m jog
5. 8/29 – 800m Repeats at the Track
6. 9/5 – RACE WEEK – Taper workout of 4x1200m at T-pace with 2minute Rest between each.

Timeline for 8/1:

• 0500 – Pre-run at 2nd F pace.
• 0515 – Leave the Vine parking lot for 2nd F pace over to North Community House behind MetLife building.  2 options on route: #1 – through the resort hotel parking lot.  #2 – through the fitness trail and past SPX.
• 0525 – Warm-up Drills
• 0530 –
  • Start 6min Threshold Pace “North” on N. Community House towards I-485 bridge.  1 min rest to slightly regroup and cross over median to other side of N. Community House.  WATCH FOR TRAFFIC!
  • 6min Threshold Pace “South” on N. Community House towards Ballantyne Commons.  1 min rest to slightly regroup and cross over median.
  • Intervals #3 & 4 will proceed same way.
  • Interval #5 will be done as OUT 3, BACK 3.  If you choose to, BE VERY CAREFUL ABOUT CROSSING MEDIAN AND TRAFFIC!  Otherwise, stay on Sidewalk.
  • Interval #6 will be done on way back to COT the same way you came using Option #1 or #2.
• 0615 – Regroup at COT