Preblast – Citius, Altius, Fortius

Preblast – Citius, Altius, Fortius

PAX will launch from the Vine Restaurant on Tuesday morning at 0515 to reach for the objective Citius, Altius, Fortius.  It will be a next phase in the Swift training regiment.  We have been doing Repetition Pace training intervals over the last 2 weeks in pursuit of Running Economy.  We’ll now turn to Interval Pace to get back to the training intervals similar to 3 weeks ago in order to maximize Aerobic Power .

The THANG:

• 0500 – Pre-run for 1.3mi at a 2nd F pace
• 0515 – Leave the Vine parking lot for the MetLife back alley near Ballantyne Commons and North Community House.  Route is either through the Ballantyne Hotel or by SPX (via fitness trail).  Choose wisely to arrive at MetLife by 0525.
• 0525 – Warm-up drills
• 0530 – At North Community House we’ll get to some Interval Pace (a.k.a. 2 mile race pace / VO2Max / “Hard” intervals / 8.5 out of 10 on the effort scale / 97-100% max heart rate).  Note, the goal is to run at an effort that will induce 97 to 99.99999% max heart rate during the interval, which is your VO2Max.  It’s a slow ramp up of heart rate during the interval because you should be running at a consistent pace, but realize that you can run faster than a level which produces 100% max HR, but your heart rate won’t keep climbing and you’ll just be running anaerobic.  And that Hurts!  Our goal is not to Hurt, but to maximize time at VO2Max.  If you start out the intervals too fast, you’ll not get the maximum benefit of the workout.  Watch the video for more details: https://youtu.be/7dQEwJhHWXk?t=2m40s
  • 5:00 I-pace, 4:00 jog recovery to regroup the PAX
  • 5:00 I-pace, 4:00 jog recovery
  • 4:00 I-pace, 3:00 jog recovery
  • 4:00 I-pace, 3:00 jog recovery
• 0605 – Head towards COT at the Vine.  If you so desire, there are more optional Intervals on the way there.
  • 3:00 I-pace, 2:00 jog recovery
  • repeato until arrived at COT
• 0615 – COT
• 0630 – TimeKeeper at Einstein Bagels

See you in the Gloom,

Bratwurst