June Swift Preblast

June Swift Preblast

Following up on the hills of Bratwurst and Citgo is hard. They have done a great job laying down the structure to build towards a timed event. This month will be no different in that it will culminate with a timed event that will take place on the last Tuesday of the month, June 25th.

This month we are going to be training for a 10K. There are a couple of events around the corner and a 10k is a good measure for fitness and durability. It is also not too long that we cannot complete one in under an hour after we have trained for the month.

We will be running the course through the Cooperate Park so that is where we will spend the majority of time training. This will allow for us to encourage one another along the route.

It is important that we test ourselves from time to time and not become complacent. Many of us have been doing F3 for many years and it is nature to become complacent. Swift is one place, thanks to Brat, we can push ourselves to find our limits. Expect to work hard and to be in pain. That lets you know you are finding the limit on that day. We routinely get over 20 out to Swift now so I expect no one to not show up for the race on June 25th unless you are out of town.

Calculate your 10k pace here. Basically take a minute off of your One mile race pace that we did back in April. This is your goal.
https://runsmartproject.com/calculator/?utm_source=VDOT%20website%20link&utm_medium=website&utm_content=VDOTO2%20Homepage&utm_campaign=VDOT%20website

The structure will be the same that you have come to expect. We will roll out at 5:15 to do a warm up mileish and then some drills to get the muscles primed.

First week, 6/4 we will head over to N. Community House rd to do 1200m at 10k pace. Rest two minutes and then get back after it. You should be able to get at least four in. Head back at 6:05 to get in on time. We will all take the Ballantyne Resort route to get there. Optional route on the way home depending on your time.

Second week, 6/11 we will do one mile repeats at 10k pace. We will run those along Ballantyne Cooperate Pl going from the Premier deck area to the corner of Ballantyne Cooperate Pl and Harney Dr just past the Bulls. Rest three minutes in between. Try to get four in.

Third week, 6/18 we will do Yasso 800 at 10k pace with the hope of squeezing in 8-10 depending on our time at the Bull Ring. 400m recovery.

Fourth week, 6/25 Race Week. Start a little earlier to get our warm up and stretching in. Start at 5:00 for 5:15 race start.

We will start off tomorrow taking down everyone’s 10k goal so think about it for the next twenty hours or so.