PreBlast – More to the Max

PreBlast – More to the Max

Fall race?  New Year’s Race?  Just want to get faster and have more endurance?  Visit Swift this week.  We start at 5:15am from the restaurant of the Vine American Kitchen Parking lot in Ballantyne Corporate Park.

The THANG:

• 0500 – Prerun from the Vine lot that SHOULD be an Easy 10-15 minutes of nice and easy to get the legs moving.
• 0515 – Leave the Vine lot for the group warm-up jog.  We’ll be headed down to Rushmore Dr intersection at Harney Dr eventually, but we’ll take a route that will allow us to preview the workout loop for the intervals.
• 0525 – Warm-up drills on Harney and Rushmore.
• 0530 – Start the Interval Pace intervals (find your I-pace / 2mile Race Pace / VO2Max speed at http://runsmartproject.com/calculator )
  • 5min I-pace (done on loop), 4 min recovery as a group
  • 5min I-pace (done on loop), 4 min recovery as a group
  • 5min I-pace (done on loop), 4 min recovery as a group
  • 3min I-pace (done as Out & Back along Rushmore Dr with turn-around at 1:30), 2 min recovery as a group
  • 3min I-pace (done as Out & Back along Rushmore Dr with turn-around at 1:30)
• 0610 – Recovery towards COT at the Vine
• 0615 – COT at the Vine
• 0630 – Timekeeper is the 3rd F on Tuesdays in SOB land.  For the rest of the year, we’ll have a topical discussion each week, so no prep needed for the PAX that attend.  Come, grab a coffee, stay as long as you want.  This week’s topic is: What is your F3 story?  How did you find or begin F3 and what impact has it made on your life and on the lives of the people around you?

See you in the Gloom,

Bratwurst