Bro Speed 4 – 2,2,2:

Bro Speed 4 – 2,2,2:

20 PAX circled the Bull Ring with a purpose of speed, more speed, and ludicrous speed on Tuesday morning.

The THANG:

• 0500 – Prerunners challenged Bratwurst’s ability to count the ticks of a measuring wheel.  Fortunately, there’s a counter on the wheel and all you need to know that ~330 ticks (feet) = 100 meters.  In reality, 300 feet = 1/4 of 1/4 mile, and 100 meters = 328.1 feet, but who’s counting?
• 0515 – Q shows up on time at the launch point and we head off on a warm-up to the Putting Green inside the Bull Ring.  No one took the shortcut, and we all arrived by 0525.
• 0525 – warm-up of:
  • walking on the heels x 20 straight, outside, inside then accelerate
  • walking on the toes x 20 straight, outside, inside then accelerate
  • high knees x 25 each side, then accelerate
  • butt kicks (minimize ground contact) x 25 each side, then accelerate
  • B-skips same distance, then accelerate
• 0530 – the workout on the Bull Ring with cones marking 100m intervals
  • 200m at Repetition Pace (a.k.a. 1-mile race pace, find yours here at http://runsmartproject.com/calculator), 200m jog recovery
  • 200m at R-Pace, 200m jog recovery and regroup the PAX
  • 2minutes at R-pace, jog same distance back to start
  • First round in standard Counter Clockwise direction
  • Second round in Clockwise direction (noticeable headwind on the 2:00)
  • Third round in CCW
  • Fourth round in CW ends after 2nd 200m
• 0610 – Mosey to COT
• 0615 – COT
• 0630 – 12+ PAX at Timekeeper discuss Strange Brew’s question of the day.

The Moleskin:

• Someone finally caught up to Purell long enough to find out if he had anything to say, and he only had one question, “Why do you call this, the Bulls ring?” (paraphrased).  Funny you should ask, our Bull Ring is because of “The Bulls” of Ballantyne and the circular course of the main ~0.5mile ring around the buildings.  For more info on “The Bulls” from http://www.goballantyne.com/content/uploads/2016/03/Ballantyne-Book-Web.pdf
  • 2000 pounds each
  • were transported through major interstates from New Mexico to Ballantyne, and corralled through center city Charlotte.
  • were adopted by Bissell to clearly exemplify his company’s enthusiasm for the future.
  • technically placed in an area called “Our Park”
  • a plaque resting at the foot of The Bulls clearly reads, “Bullish on our families. Bullish on our work. Bullish on our country. Add value in all you do.”
• Rock Thrill and another runner competed for how many times the PAX would call out “runner up” as they encircled the Bull Ring in the opposite direction of the PAX sometimes.  RT asked later if YHC cared he “refuseniked” the workout and did his own 800m intervals, but YHC was choking on a bagel at the time and never answered him, just a cold stare.  If there was an answer, it would have been, “whatever floats your boat.”  And since YHC doesn’t often give the proper disclaimer to “modify on your own”, then do whatever you want.  You got up, you put shoes on, you deserve to have that freedom.  And truly, just good to see you in the gloom and know we motivated each other to get out there.
• Goonie once again made it to bagels before anyone else.
• Tootie was a slave to the watch and wouldn’t let a .75 live on Strava.  Had to round it off to .00 and almost missed COT.
• Buckeye is BACK.  After doing the smart thing and letting his body recover properly, Buckeye was back at Swift grinding on some intervals.  Good to have him back.
• Master spreasheeter Tuck did a fancy regression analysis of the PAX Strava results from the workout and proved what YHC knew all along:
  • YHC has no idea to turn standard deviation into a quantifiable measure that makes sense
  • PAX are getting better at knowing the 200m are merely a setup for the 400 and 2:00 intervals, but there is still some work to do for most of the PAX to be close to the same pace on both.  Mostly, it’s of course going too fast on the 200m and fading on the longer intervals
  • Bunker probably told Tuck to make a different spreadsheet, and quickly pulled up that REAL work whenever Bunker walked past (Tuck did turn in this work to YHC after the lunch hour today, so…probably on his own time).
  • Frasier, Citgo, Bunker, and other PAX still had the speed going today, but they wisely dialed it back on the number of intervals at goal pace to save something for the Charlotte 10 miler this weekend – NUT UP OR SHUT UP … it’s coming!
  • the last two 200m were probably NOT in the same pacing for most Pax.  When you know you have 2:00 interval coming up, you conserve.  When these 200m are the only thing between you and a well deserved mosey back to the Vine, you try to get them done quickly.  Oh, and you can’t let a tapering Citgo pass you…
• Are we missing any PAX in the roll call?  20 is a solid number, but there seemed like more today.  Can’t let Bagpipe have more.  We’ll try claiming Paper Jam, but doesn’t seem like that’s going to happen…yet.

Announcements:

• Go Jen Go is one of the first big SpeedForNeed races of the Spring 2018 run season.  Check Slack #run channel for some V-Day discounts, and JRR Tolkien mentioned there is also a F3 discount if you sign up past today.
• More Mile pacing next week, but we’ll be trying something new for some race simulation.  SHOULD be fun.
• March – 1st Tuesday in March starts a new Swift schedule with a week (1st, 2nd, 3rd, etc.) in each month having a pre-determined “type” of workout.  Time-based intervals, distance-based intervals, hills, sprints, time trials, etc.  Stay tuned for the format and your chance to jump in and design a workout.

SYITG,

Bratwurst