World Record Pace

World Record Pace

Swift in a Parking Deck?  Only possible with Tuesday Week 4 of Sprints and Form drills.

The THANG:

• 0500 – Prerun in the gloom.  With the threat of rain, this was a small group.  Strava tells us that it was Bunker & Woodson with Mario & Erector in pursuit.  And while they were running, YHC was in the basement of a deck marking out 30, 50, and 100m.
• 0515 – We’re headed where?  We can be covered from the threat of rain?  Why yes, let’s head over to the Ballantyne Village deck.  Without immediate rain, we took the long route to get in over 1mi before arriving at the deck.
• 0525 – No funny stuff of laying on the ground in the parking deck.  For some reason it feels much dirtier in the deck because rain never washes stuff away, so we’re not doign scorpions or anything else on the back / stomach for warm-up this time.  Just the usual heels, toes, high knees, butt kicks.
• 0530 – Form drills:
  • A-March No Arms – https://youtu.be/uqGytI20ggc?t=10s
  • A-March With Arms – https://youtu.be/uqGytI20ggc?t=1m56s 
  • A-Skip Single Leg in Place – https://youtu.be/uqGytI20ggc?t=3m17s
  • A-Skip No Arms – https://youtu.be/uqGytI20ggc?t=5m14s
  • A-Skip!!! – https://youtu.be/NZo9y0ON7FU?t=44s
  • B-Skip???
• 50m Sprints x 2
• 100m Sprints x 6 with long recovery down to the end of the deck and around the long way.
• To the top of the deck – using the lower level “half ramp”, we’ll sprint the West direction and recover on the East direction up to the top of the deck.
• At the top of the deck realizing there is no rain, let’s do Dynamic Cooldown with:
  • Walking Quad Stretch
  • Walking Piorformis Stretch
  • Frankensteins (walking hamstring stretch)
  • Perhaps some other stuff to loosen back up from the Max effort sprints
• Mosey back to COT down the deck and a long path tracing most of the way that got us here.
• 0615 – COT

The Moleskin:

• It’s not often that we run into Bagpipe, but this was one day when we crossed paths in the deck.  Thought for sure there would be a collision at some point while we were in the long sprints, but they either took off by then or the timing was just perfect.
• Good to know that parking deck bottom level is a dry (and mostly NOT dusty) place for Sprints and Drills.  It’s probably 125m long on the lower deck, so while it’s not that long, it met our purposes today.  Also, zero traffic from cars.
• Many Swift regulars were not sure what to expect with Sprints and Drills, for last month’s session followed the P200 that many Swift regulars took part in.  And of the PAX there last month everyone except for Cheddar decided to take a pass this time.  That means YHC is not sure if anyone is going to show up week 4 in May!  However, something tells me that we’ll be doing something slightly different in terms of drills and distance, and also something to prevent “Honey Beeing” – just ask Haggis about the end of some of Honey Bee’s time trials and if that’s something he would like to improve… It will help us get ready for the 5th Tuesday time trial and other events that day – check out the Announcements for more details.
• Bunker set some personal bests on his GPS watch, but still not World Records – https://www.strava.com/activities/1528451581 . 1 mile in only 3:51 – try harder! 2 mile in 8:23 – too slow!  5K in 13:19 – getting old!  Still, he’s likely going to create a Strava segment somewhere to make sure he’s always on top of it.

Announcements:

• Swift will be converging with Fast Twitch on May 29th for a Time Trial of some sorts.  Bratwurst will lead the Warm-up and Time Trial #1, which will occur on the Charlotte Latin track.  Purell and Rachel have been offered to do something competitive with what follows.  And, let’s make sure that Frasier finds the right place to park this time…