Mixer Upper – extended cut



Mixer Upper – extended cut

There were several PAX afraid Monday night like with thoughts of “worst. intervals. ever.” and “I can already feel the soreness” and “that looks awful”. Only one apparent sadist, “I look forward to this suffering”.  But, all that had been promised was some return of Mix Mash / Mixer Upper / variable intervals and perhaps some overtime, but hopefully what was gained was confidence and fitness.

The THANG:

Preblast – Mixer Upper #2

  • Modifications:
    • Only one PAX got in 6 200s – Mario.  At least two PAX got in 5 – Frasier and Citgo. Most PAX got in at least 3.
    • Several PAX pushed the pace back to Threshold on the way home, but some were perhaps smarter and made it into a true cooldown.

The Moleskin:

  • Small crew at 5:10 with most there huddling in their cars.  Then the pre-run PAX (Woodson, Tuck, Wild Turkey, Mario, and Atlas … and probably Depth Charge, but he’s computer illiterate so NOT on Strava or any Social Media apparently) showed up, more cars pulled up, and a sufficient crowd of 21 or so headed out at 5:15.  There was one PAX running behind and pulling into the lot at the last minute, and one can only guess that it was Das Boot (because Voodoo and Strange Brew weren’t there – apparently electric cars take a while to warm-up sometimes).
  • Actually ran ahead schedule this week for the warm-up, so we ran through the toes, heels, high knees, and butt kicks rather quickly on a new route through the Met Life courtyard. Ending up at the corner of North Community House and Ballantyne Commons we were ready to go right at 0525.
  • 6 minute intervals at Threshold Pace were noted they should be “comfortably hard” (though Cheddar apparently thought it was his Morning uncomfortable run).  Pace target is about 1 minute per mile slower than your current mile Personal Best.  These can also be measured for distance at 1mile / 1600m and have a normal rest of 1 minute in between.  However, group modifications led towards 6 minutes, and this planned workout that is in a Final Phase of a 5K/10K plan called for an extended 2 minute recovery jog.  If you are ever interested in 5K, Half Marathons, or Marathon workout plans, there are several available that I have compiled into a Google Docs spreadsheet.  More than happy to share.
  • The 200m Intervals at Mile Race pace were designed to get the legs feeling a faster turnover again, albeit while a little tired.  Great for that last push feeling at the Joe Davis Run when you’re going to be flying through the park trail on the way to the finish line.
  • And the closing ~1 mile home was recommended to do again at Threshold Pace, and it appears that some PAX like Bunker, Frasier, and perhaps Mario took the challenge.
  • Welcome back to Harry Caray (a Haggis recruit from the Fort) on his 2nd time at Swift.  Kotters to Rock Thrill.
  • 17 PAX on the Strava Fly-by today: https://labs.strava.com/flyby/viewer/#1293820746?c=dnnx2jfb&z=F&t=1Q7JEs&a=SiMeTTX9Hk31EyFNm1kfTX8dHk2cBR5NXSAeTefoHk2aEB5NaJ8gTYM1Hk3P1R1Nz_0dTbYnHk0Hox5NSeUfTbBfHk0 (checking…yep, it was Das Boot that was late…you can’t hide!)
  • And why do we need to put Comments in the Backblast (that few read) that are already in Slack (that most read) or on Strava (that ALL should read), who knows?
    • Bunker, “I. am. exhausted” (He paid Enron or Will.I.am to ghost write apparently).
    • Wild Turkey (flashback to last Thursday afternoon apparently), “I am dying. RIP legs.”
    • Atlas (either frozen or sore), “I haven’t been able to feel mine all morning”
    • Citgo (who WAS the sadist), “Uncle!”
    • Goonie, who thought the workout was called “I hope I’m not getting shin splints
    • Mario (who did take the Distance award.  9.4 miles ain’t a bad morning), “I’m ready to do again tomorrow”
  • And after late COT that almost didn’t happen, Cobains to any of the PAX that I left off the list this week.  A shell backblast will be posted soon for last week to give you credit…

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Voodoo
6 years ago

I think Strange Brew and YHC commute the farthest to Swift, so that’s probably the culprit. For the record, I was early for the pre-run last week! That’s probably the last time that will ever happen though. #needmyZs

To reiterate my Slack comments, I’m sorry to have missed what sounds like a challenging workout. I had a 6am flight in the middle seat of an A319, so I was suffering in a different way.

And I appreciate the backblasts and Bratwurst’s witty/insightful commentary. Kudos for keeping the pre-blast and backblast alive!

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