PreBlast – Readying for Fall Events

PreBlast – Readying for Fall Events

Swift will launch at 0515 tomorrow from the Vine Restaurant parking lot in Ballantyne corporate park.  What’s up for the next 9 weeks are workouts design to keep you sharp for Fall 5Ks, 10Ks, and anything else that will lead up to a Half Marathon (Charlotte or Kiawah) or the Joe Davis run in January.

This week:

• 0500 – Extra credit easy 2ndF running to get things going again after Ragnar this weekend.
• 0515 – Main event heads out from the Vine Restaurant on the way to the Met Life building back porch at the corner of Ballantyne Commons and Community House.  We’ll have the normal 2 options to get there – shorter through the Ballantyne Resort Hotel parking lot or longer through the fitness trail / Chiquita / over the Hwy 521 bridge.
• 0525 – Start the drills and dynamic stretching for the warm-up at the Met Life back porch while making our way down to North Community House.
• 0530 – Start the Workout along N. Community House towards Earthfare:
  • 3 minutes at Interval Pace (a.k.a. “Hard” effort or 2-mile Race pace or VO2Max intervals – find your pace at http://runsmartproject.com/calculator)
  • 3 minutes jog recovery to regroup – will often use this regroup opportunity to cross over the median to be ready to run on other side of the road.  Never recover in the street in the same direction of traffic – use the sidewalk instead.  Otherwise, continue in the street / bike lane against traffic until PAX are back together.
  • 6 rounds
• 0603 – Head back to COT after 6th I-pace interval.
• 0615 – COT at the Vine
• 0630 – 3rdF Timekeeper at the Einstein Bagels.

Future weeks’ workouts:

• 10/17 – Rounds of 400m R-pace w/ 400m jog
• 10/24 – Rounds of 200m R w/200m jog + 200m R w/ 400m jog + 800m R w/ 400m jog
• 10/31 – Sets of 4 to 5 min I with 3 to 4min jog
• 11/7 – Sets of 2/1/:30
• 11/14 – Sets of 5min I w/4min jog + 3min I w/2min jog
• 11/21 – longer Threshold Pace or Tempo Run, multiple 400m R w/ 400m jog, closing Threshold Pace mile intervals
• 11/28 – 1 mile Threshold Pace intervals w/ 2min jog, multiple 200m R w/ 200m jog, closing 1 mile Threshold Pace
• 12/5 – 4 x (1200m T w/ 2min jog) + 4 x (200m R w/ 200m jog)