Preblast – Mixer Upper #2

Preblast – Mixer Upper #2

PAX that launch from the Vine Restaurant in the Ballantyne AO on Tuesday morning will be treated to a Gaines Gainz special Fixer Mixer Upper workout of varying speeds.

The THANG:

• 0500 – 2nd F warm-up for the earliest and heartiest of PAX, or perhaps the PAX that just need more time warming up than everyone else.
• 0515 – Leave the Vine Parking Lot and head towards N. Community House.  Needing to maximize time this morning, we’re going on a direct route through the Ballantyne Resort parking lot.  Arrive at the back porch of MetLife by 0525 having mosied at a warm-up pace suited to the Individual.  Arriving early just means more stretching or jogging.
• 0525 – Drills and such leading to the N. Community House and Ballantyne Commons intersection.  Note, if arriving late, this is at the light, not at the normal cut through.
• 0530 – Begin Mixer Upper intro of Threshold Pace (typically 1:00/mi slower than your mile PR, you can find a better calculation here at http://runsmartproject.com/calculator).
  • 6 minute Threshold Pace (close to 1mi for the fastest PAX, these are often known as Mile Repeats), with a 2 minute recovery jog (recovery 1min longer than normal for this distance, for some PAX are in final training stages towards Kiawah Half and Full).  Route will be “up” N. Community House towards Endhaven.  2 minutes to regroup mostly to the Six and cross over median to run “down” N. Community House back towards the light at Ballantyne Commons.
  • 6 minute Threshold Pace, 2 minute jog – “down” towards MetLife
  • 6 minute Threshold Pace, 2 minute jog – “up” towards Endhaven
  • 6 minute Threshold Pace, 2 minute jog – “down” towards MetLife
• 0602 – Begin Mixer Upper middle of Repetition Pace (1mile race pace, 95% sprint effort)
  • 200m at Repetition Pace using the cones marked at 100m along N. Community House, 2oom recovery back to Cone #1
  • Repeat until you need to:
    • Leave to get back to COT by 0615 (using Threshold Pace) – or –
    • Finish 6 total rounds of 200m, knowing that your closing ~1mi of Threshold Pace will get you back to COT around 0620-0625.
    • Make sure you head back with someone else
• 0608ish – Close Mixer Upper with Threshold Pace
  • ~1mile (or 5-6 minutes, or where the light crossing Hwy 521 at the resort or Ballantyne Commons comes first) back to COT
  • mind the traffic, don’t play crossy road
• 0615 – 0625 – Come into COT and get counted (Backblast will be posted…I think)…
• 0630 – 3rdF Timekeeper discussion – open topic presented by Haggis.

See you in the gloom,

Bratwurst