Fartlek a lot to get WARM

Fartlek a lot to get WARM

The Thang:

• 0500 – Bunker, Depth Charge, and a late arriving Gumbo tried to get some extra warmth by powering through the pre-run.
• 0515 – Pretty much followed the Preblast:

PreBlast – Farlek to get Warm

• with a few exceptions or further explanations:
  • pre-run down and around the Bull Ring to the putting green
  • 5 minutes of warm-up exercises from the latest Runner’s World magazine:
    • Walking Quad Stretch (30 seconds)
    • Walking Piriformis Stretch (30 seconds) – but the Q provided some incorrect form advice, will have to attempt correction next time
    • Frankenstein Walk (30 seconds)
    • Hip Opener (30 seconds) – as Das Boot and Bunker noted, [no good way to comment here]
    • Leg Crossover (30 seconds) – on the frozen asphalt
    • Scorpion (30 seconds) – on the frozen asphalt face down
    • Arm Circles (60 seconds) – why???
    • Inchworm (60 seconds) – no merkins required, this is Swift, we have tradition
  • Route for the Fartlek was from the Putting Green was out to Ballantyne Corporate, up Bagpipe Hill, past SPX, into and around the Premier complex, to the far parking deck (up and down), back down Ballantyne Corporate over the 521 bridge, into and around the Snyder’s Lance lot, across to the Liberty Mutual building, around the outer Bull Ring lots, and then mosey back to COT.
• Back to COT at 6:14:30 to stare at the Bagpipers finishing off some burpees.

Moleskin:

• a lively lot of 12, except for Erector – didn’t even know he was there until we were back at the Vine.  Had his best hooded Unabomber look going that covered 99.9% of his skin I guess.
• Haggis was trying to MAF today?  After a 2nd place finish at the Baxter trail run, he earned it to rumble on at a consistent pace.
• Citgo and Depth Charge pushing the 10 second sprints today.  Not usual that you get to open up the stride, get forward on the feet and up on the toes, and only have to push it for 10 seconds.  Should have felt effortless for most of the PAX.
• Wild Turkey pushing the warm-up – what used to be a slightly labored breathing to stay at the front now seems more effortless for him.
• Voodoo getting back to Swift after a while away – must be the Joe Davis Run where his 2.0 is closer to passing him every year.  One of these days, but not this year!
• Das Boot had a chance to make it three days in a row working out with Bratwurst since there was a rare Das Boot sighting at Blakovery yesterday (likely one of the closest PAX to that AO), but Bratwurst stayed in the Fartsack yesterday.  We’ll have to try for a new streak.
• Gumbo is tricking his 2.0s into running the JDR this weekend.  We’ll have to get tips on bribes to get them out of the car into the freezing gloom.
• Bunker led all F3 SOB PAX with 1,803.1 mi in 2017, and so far he has a 100% attendance record for F3 running workouts on every day of 2018.  How long will he be able to keep the streak alive?
• Enron was less than 30 miles from catching Bratwurst in 2017, but if he keeps accelerating his training, there will be no mileage contest in 2018.  Enron will run away with it.
• Long Haul looks to be back at it for the long haul.  Primed for a ramp-up year in 2018 after some injury setbacks last year, he’ll quickly find his stride will get effortless with distance.  Hasn’t lost the speed though!

Announcements:

• Joe Davis Run – if you’re not running, you can still sign up for the “Stay warm / Sleep In For The Cause” option at https://joedavisrun.racesonline.com/