PreBlast – Look ahead to the hill

PreBlast – Look ahead to the hill

5 weeks to go until the BRR, and we’ll be working on Strength this week in the form of Hill Repeats.

In case you missed it last week, here is the plan for Swift until the BRR – https://f3southcharlotte.com/2017/07/31/preblast-brr-countdown-6-swifts-to-go/.

For Tomorrow, the THANG:

• 0500 – Warm-up Lap of 1.3mi
• 0515 – More warm-up Lap leaving from the Vine restaurant at 0515.  Objective is the top of “Ben Nevis” (Ballantyne Commons heading West towards Old Hwy 521 at the entrance to the Ballantyne Country Club).  Be there by 0525 – so choose your own adventure.
• 0525 – Dynamic stretching and drills heading into the Country Club.
• 0530 – Finding some hills (up and down) to do intervals of :30/:30/1:00.  Recovery will be (generally) back to the same start point of the individual interval, meaning you will recover the same distance that you just ran during the :30 or 1:00 interval.  What’s that mean for a Pace target?  If you’ve been playing along at home for a while, based on the recovery interval, you should know that’s 1-mile Race Pace / Repetition Pace target for *effort* (we’re running hills, so exact pace is difficult).  If programming your watch, plan for an open recovery after each interval, and at least up to 10 sets to be safe.  We’ll continue to find more uphills and downhills in the Ballantyne area, but we’ll stick together.  Focus on good form, and here is a link to a good article for doing so – https://runnersconnect.net/how-to-run-hills/
• 0615 – COT

SYITG,

Bratwurst