Author Archive Bratwurst

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

Camels Love a Brisk Valentine’s Day

We had a nice crowd of 18 show up at Dromedary on a brisk Valentine’s day morning.  Keeping with the spirit of the day, 14 was the go to number as well as working for better or worse along with your partner.

The THANG:

  • Mosey around the parking lot
    • x 14 side straddle hops
    • x 14 merkins
    • x 14 mtn climbers
    • x 14 cotton pickers
  • Partner Up, Grab one rock per pair
    • x 214 chest presses with lifting rock, partner run to top of parking lot hill and do 3 big boy burpees
    • x 114 squat thrusts with lifting rock, partner run to top of hill and do 10 hop squats
    • x 214 curls with lifting rock with partner running to top of hill doing 10 merkins
  • Partner backpacking up the hill, then mosey around to front of school
    • x 14 merkins at first pole x 10 jump squats at next pole and rotate until the end then plank it up.
    • bear crawl around the world
    • lunge around the world
    • 14 LBCs at 2nd light pole, then 14 hop squats at 3rd light pole
  • Mosey back to launch and a few rounds of Mary’s to finish up
    • * multiple rounds of planks mixed in throughout the workout for good measure as well

The Moleskin:

A nice mosey around the parking lot started the morning off right, that led into a nice warm-up of multiple exercises done 14 times to get the body heat rising.  Then the fun started.  We partnered up and hit the rock pile.  As in life, some of us picked our partners (and our rocks) wisely, others didn’t which they paid for later.  After a lot of moaning and groaning, we ended up cutting the final exercise of big boy rock swap sit-ups short and returned the rocks.  Then the rock returner got a free ride up the hill on the back of their partner.  We finished the morning up with a bear crawl and lunge around the world.  All of this was done with my trusty weinke on hand but rarely was it used.

Announcements:

  • There is a spaghetti dinner fundraiser at the Waxhaw Fire Dept. on March 3rd to benefit the family of a longtime volunteer who was recently stricken with pneumonia.   The dinner will be served in the fire truck bays, various trucks will be on display for your kids to enjoy. Doc will post the fundraiser again, so be on the lookout for it and come out and support a great cause and enjoy a great dinner.

– – Posted on behalf of Boucher – –

Camels Appreciate a Dry Rain

The 14 PAX at Dromedary have come to appreciate the Dry Rain – where it threatens to rain but ends up dry and warm on an early February day.

The THANG:

  • early crew – Tuck, Bunker, Transporter, Doc McStuffins, Hollywood, and YHC – followed Tuck around on his “Northern” route though two loops of a neighborhood and trail
  • FULL CREW at 0530 for the quick disclaimer – forgot “I am not a professional”, and we’re off on a mosey to the front of the high school.
  • In front of the High School, opening COT with:
    • Side Straddle Hop x 20 IC
    • Mountain Climbers (slow with full extension of knee to elbow) x 20 IC
    • Slow Merkins (Down 5 count, Up 5 count) x 10
    • Imperial Walkers x 20 IC
  • Mosey to the middle of the Football Practice Field, plank for the Six
  • 4 corners and then back to the middle of the field using BLIMPs
    •  5 Burpees corner 1
    • get across the endline to corner 2 by running anything but forward (backward, side shuffle, carioca)
    • 10 Lunges each leg corner 2
    • 100+ yard run to corner 3
    • 15 Imperial Walkers corner 3
    • get across the endline to corner 3 running NOT forward (same as before)
    • 20 Merkins corner 4
    • Plankjack for the Six at the middle
  • 4 corners in reverse
    • 20 Hand release merkins corner 4
    • NOT forward run to corner 3
    • 15 Imperial Walkers corner 3
    • long run to corner 2
    • 10 reverse Lunges at corner 2
    • NOT forward run to corner 1
    • 5 Burpees at corner 1
    • Plankjack for the Six at the middle and we probably modified to something else
  • Posse (who wasn’t there), give us a 10 count.  Gator Cub (Posse’s replacement) counted it out.
  • Mosey to the lower parking lot at the base of the front wall.  Partner Up
  • Partner 1 does Ab exercise while Partner 2 runs up the hill (jump over the wall optional) to the front of the Middle School and does 10 jump ups (modified to step ups because damp paint covered medal benches don’t make for sure footing).  Flapjack.
  • Repeato P1 and P2
  • Last man back run along the sidewalk to the buses – everyone got the sprint in once
  • Mosey through the bus lot to the bottom of the main parking lot hill.  There are 9 trees on the “up”.
  • Tree 1, 1 burpee.  Tree 3, 3 burpees.  Tree 5, 5 burpees.  Tree 7, 7 burpees.  Run back down to bottom.
  • Tree 1, 1 LBC.  Tree 2, 2 LBC…all the way to 9.  Regroup and head to the stadium entrance railings.
  • Standing exploding Merkins x 10 OYO (stand in front of top rail, keep straight back and legs and drop to top rail with both hands on rail, push self back up to standing position).
  • Single leg Dead lifts x 10 each leg OYO.
  • 615 – COT

The Moleskin:

  • Wednesday is normally a recovery day for YHC, so whenever the opportunity opens to lead, PAX have come to expect a 0.0 type workout.  Decided to switch it up today, but get in some more movement and some variety of movement.  Not a grueling grind, but more of a potpourri to use the dry surfaces of the campus that hadn’t yet been wet-down from rain.  In fact, the rain held off until about 0625 when it was time to grab the flag and scatter in cars back to home.
  • Using the darker parts of campus this morning, it was hard to spot Teller’s newer face.  At least he didn’t get mistaken for Posse.  Posse must have come to mind as it was 0530 and there was a car approaching up Crane Rd, but alas it wasn’t him and he still got credit by YHC for being there on the dark football field.
  • Strong Marvin contingent with Bunker, Das Boot, Doc McStuffins, Grease Monkey, and YHC today.  Perhaps this is a new run to the Lawson and Chimneys crew dominance.
  • Thanks to Transporter for taking us out.

Announcements:

  • Boucher brings the V-day special next week at Dromedary!
  • BROLYMPICS 2.BRO is right around the corner, 2/24. Make an effort to be there and also pre-register using the link below to help the set up crew figure out the gear quantities:

https://docs.google.com/spreadsheets/d/1wv7Iep3nhR-G2n1Ftwe6Ut-CGAGAWNLCIBcYIUcHYrQ/edit?usp=sharing

Pre-Blast:

BROLYMPICS PREBLAST

Bro Speed 3 – Pyramid of Pain

23 PAX made it out to BroSpeed event #3 – the Mile Pace Pyramid.  Never an easy one, and save some directionally challenged “Northeners”, all the PAX made it back safely in spirit but perhaps crushed in body.

The THANG:

  • 0500 – Warm-up group was out looking for cones, and whilst there were some spotted, no one quite caught who left them there.
  • 0515 – PAX don’t need to be babysat. They can leave home all by themselves and find their way to Rushmore.  Fortunately, it’s a common place we use, so no trouble making it there.  Only Tuck and Mario tried to go an alternate route.
  • 0525 – Q joined somewhere along the way and there’s always one PAX surprised, this time it was Madame Tussauds, that he actually showed. Commence warm-up drills along the 100m markings.
  • 0530 – Explain the full workout a few times to the PAX. Yes, it’s the same pace the whole time.  Yes, recovery is the same distance as the interval.  Yes, it’s going to hurt (not asked, but some knew what was coming…).
    • 4x200m at 1 Mile Race Pace (a.k.a. Repetition Pace from a great pacing calculator at http://runsmartproject.com/calculator ). Regroup the PAX at end of the round.
    • 2x400m at 1 Mile Race Pace. Regroup the PAX at end of the round.
    • 800m at 1 Mile Race Pace – back up slightly on the hill to run a downhill 100m to “drop-in” this beast. Regroup.
    • 2x400m at 1 mile race pace. Regroup.
    • 2x200m at 1 mile race pace. Cut off due to time and head back to the Vine.  Unless you live north of (or near north of) Hwy 51 and therefore the buildings and parking lots of Ballantyne Corporate aren’t as familiar to you and you end up running a looong way back (not a Cheddar-long way, but just out-of-the way).
  • 0615ish – COT at the Vine
  • 0630 – 12+ PAX (we let some Bagpipers attend, too…) at Einsteins for 3rd F Timekeeper with a discussion question dropped by Paper Jam

Moleskin:

  • Previous weeks saw us put in 2 miles of 1 mile pace intervals per week. Week 1 was 4x(200,200,400), and last week 2 was 8×400.  So the 2.25 miles at pace this week (should have been 2.5mi, but we did cut it short by 2×200) of mile goal race pace is not THAT much more…so why does it hurt so bad?  It’s because that 800m is a badass of an interval for several reasons:
    • 1) running it after already have “warmed up” with a mile’s worth at that pace
    • 2) Coach Jack Daniels only recommends “elite” runners run more than 2minutes at the Repetition Pace, and though there were some fast guys this morning, no one was under 2:00 for the 800…
    • 3) running “BTTW all the way to Ballantyne Commons PKWY” is a long way from the Bull Ring
    • 4) you try to relax at this pace, forget to breathe, and your body demands more oxygen by giving you the “IceNines” – gasps of air between dry heaves
    • 5) it just sucks
    • 6) everyone out there ran the whole 800!
  • The L-word – Lap buttons have been the new find at Swift lately. Apparently, even Swift FNG Purell knew how to find his, so what took Erector so long?  Well, good news everyone, Erector found his button!
  • YHC will be combing through the 18 PAX (!!) on Strava that had Swift results posted from today. Expect some comments on your workout and a full table that gets added to this backblast or a Google Sheet link.  What we’re looking for is consistency in the intervals… if they are all at Mile Race goal pace, then they should be within a small range of each other.  Next week will be another workout with similar pace, though there will be one Time-based Interval thrown in, so continuing to know that pace through to the Brolympics is key.  Now, just to get Frasier and Madame Tussauds to upload their stuff, and Picasso to get on Strava, we’ll have perfect Strava attendence and YHC won’t have to record names at COT…
  • Great to have Site FNGs Purell, Laronda, and Ickey Shuffle out today. Whether it’s just dipping your toes in the water or making a streak of it, great to have you.
  • Seemed like traffic along Rushmore was at an all time low, which is a good thing. Only one car that YHC recalls actually passing through the PAX, and none during the hard intervals (which is a good thing since they were only measured on one side of the road and we weren’t about to run short/long using the other side…hahaha!
  • Painted markings that YHC is laying out to set the cones should be there for a while, though the generic Yellow paint used to mark them on the curb is a good / bad thing. Good that it’s faint and won’t look like we’ve marked up the place, but bad in that you need a headlamp to see it.  We’ll see if some reflective marking paint is a good addition or if it becomes too obvious and gets the authorities attention.  Anyone have experience with this sort of thing that knows any rules about markings in the public right of way?

 

Announcements:

  • After the Brolympics and starting in March, the run Qs of South Charlotte are coming up with a new coordinated structure to workouts. More details to come, but it should allow those that want to run at Swift, DevilsTurn / Pursuit (new similar running option to DT that’s down in Millbridge on Thursday mornings), Mountain Goat, and others, but don’t want to get smacked in the face by something like Hills for all three days.  Also, should allow PAX to step up and Q with part of the workout already defined.  Stay tuned!

Bro Speed 2 – Choose Your Own Adventure

24 PAX voted with their clicks on Monday to determine the venue for Tuesday’s Swift.  It was left up to the Q to prepare the spot of finely tuned distance intervals with paint and cones – just what the Ballantyne Corporate Park cops want – graffiti and litter.

The THANG:

  • Slack PreBlast seems like it may be a good thing.  Check the #run Slack channel on the F3SouthCharlotte Slack group for future week plans.  Sound off in the comments if you still want a PreBlast on this forum.
  • 0500 PAX time – Tuck, Wild Turkey, Hairball, Goonie, Fleetwood, Gumbo, Woodson, and Mario just couldn’t wait to get going and set out on a prerun.  Apparently, Bunker needed some extra warming at the CVS, or had a list of supplies to buy from the M, and caught up to the rest of the pack later.
  • 0500 Q time – try to act inconspicuous as you walk down the shoulder/bike lane of a 4 lane road through a major corporate park, wearing a headlamp, carrying a can of spray paint, pushing an orange wheel, and marking spots and dropping cones on the curb every 330 ticks of the wheel.
  • 0500 Das Boot time – Choose your own adventure and post at Community House Middle school track, hoping the other PAX wanted to run on the track also.  When discovering you are solo, reroute to the Vine.
  • 0515 PAX time – Pax depart the Vine parking lot through the Ballantyne Hotel lot and up Ballantyne Commons Rd towards the Met Life building.
  • 0525ish – PAX trained in the art of the warmup start some dynamic exercises and strides.  Somewhere during the A skips, the Q joins from the opposite direction into the flow of the PAX.
  • 0530 – Group up at the corner of North Community House Road (spelled it out for Das Boot) and Ballantyne Commons Parkway.  Note start point of the 400meters (measured at 1320 feet = 1/4 mile = 402.336 meters, so you actually ran a bit further than planned!) was at the “stop strip” near the intersection and runs all the way down to the next light’s crosswalk.  Every 100m (actually 330 feet) there’s a cone along the way.  Mostly slight downhill grade, but decidedly into a 9mph headwind this morning.
    • Start 400m interval at 1-mile Brolympics-planned race pace, recover back along the sidewalk with a jog.  Form some groups and stay together.
    • Continue rounds until 0605 with a goal to reach 8×400.
  • 0550 Goonie Time – Head back to the CVS to see if what Bunker found on special was still in stock.
  • 0601 Rock Thrill Time – Head back to your car at Earth Fare?  Did you forget where we started or just wanted some extra distance?
  • 0605 PAX Time – Head back to the Vine for COT with a cooldown jog.
  • 0605 Q Time – Find your vehicle parked nearby, pass the PAX on the way back to the Vine, but run around the Bagpipe PAX until 0615.
  • 0615 – COT
  • 0630 – Timekeeper at the “bagel place” with PaperJam bringing a discussion question.

Moleskin:

  • Can’t say I was fearing for my life walking around Ballantyne Corporate Park with a can of spray paint this morning, but definitely feared for an end to a clean public record.  Definitely, don’t want anything to show up on a permanent record that speaks to defamation of public/private property.  So far, so good.  Now that I have access to a wheel, thanks to Barenaked, we’ll start measuring some more precise distances at the Bull Ring and other locales in the Ballantyne Corporate Park that will allow for easier recall of intervals that we can be better with timing.  Thoughts on a template/symbol to use with spray paint, or the more generic/incognito the better?
  • Why do we need measured intervals?  Because while GPS is decent at figuring pace per interval/lap, it’s not quite the accuracy needed over short intervals.  A Lap button is much better and you can track intervals with a simple stopwatch.  Even Fletch learned how to use his lap button this morning!  Mario is getting
  • Late January bringing out the PAX – 24 is definitely above average by a handful.  Weather is cold. Distance is medium length.  Still a good turnout.  Well done men!
  • Several groups this morning.  Group with Fleetwood, Hairball, Enron, Bunker, Woodson, and Gumbo (and Soft Pretzel?) held on and never let a large gap widen to the PAX ahead.
  • The group of Voodoo, Tuck, Erector, and Meatloaf kept things close and got in all 8 intervals that were the goal.
  • Madame Tussauds, Wild Turkey, Goonie, Das Boot, and Picasso had reports coming back that they pushed each other to the limit, kept the merlot from spilling (barely), and finished strong.
  • Whether it was Frasier (whose efforts came on late) or Citgo (who pushed hard the whole time) breaking the wind for the group, it was Haggis and Fletch tucking in behind to try to stay in touch.  And in the end, it was Mario who blistered the last 400m making a 65 second 400m look like a little baby jog.
  • Note, we ran the “proper direction” for cold-weather running with wind.  You want to run the Hard effort into the wind (despite the extra resistance), for it allows you to do the “back” recovery with the wind behind where you can warm back up.  In warm weather, opposite directions where there is a breeze, for you get extra cooldown into the wind with the recovery.

Bro speed 1

Despite the rain that woke most overnight and the rain on the windshield on the way in, 12 PAX still figured it was time for some Brolympics level speed.

The Thang:

  • Prerun crew was large and YHC was not able to account for everyone. Apparently Frasier was the first to use the gas station before the run to put gas on his car (and not remove gas elsewhere), for we arrived in the lot at the same time and tore off after the Pre-run group. Only caught them at the lot.
  • 12 pax left the lot at 0515 on the way to the Bull Ring. Turns out that’s Thin Mint’s least fav locale. YHC thought the least fav was Ballantyne Country Club, so he must have a list.
  • Did a few more warmup exercises than normal to make sure we were ready for the speed. A-skips were added correctly this time, and despite Gumbo requesting pirouettes, we refrained.
  • On the Bull Ring using approximate measurements (YHC looking for a measuring wheel to make accurate marks at several places around the area, pass on any leads), we executed 4 rounds of the following intervals at 1 mile-race pace (aka Repetition pace from the calculator at http://runsmartproject.com/calculator )
    • 200m R pace, 200m recovery
    • 200m R pace, 200m recovery
    • 400m R pace, regroup to the Six and then 400m recovery to start the next round
  • mosey back to COT for a 0615 arrival

Moleskin:

  • small groups formed on the intervals today with healthy numbers in each. Frasier, Thin Mint, and Mario led the pack, and Mario led the PAX in taking intervals off to find a warm bathroom. He seemed like he made up for it in the end by racing ThinMint one more interval, but let it be known he did lead something.
  • Gumbo, Bunker, and Enron had a trio, but obviously Enron stuck out because of his covered dome. Word is they each let each other lead an interval to feel better about themselves.
  • Tuck, Erector, and Meatloaf came through next, and Meatloaf kept singing Bat Out of Hell as he sprinted away from the other two with impressive finishing speed. Don’t count on passing him on the home stretch of the Mile.
  • Picasso and MT could be overheard talking about how to use a watch and how to get on Strava. Not sure if either were accomplished, but they pushed each other through round after round.
  • Free advice doled out today – 200m intervals merely set up the longer ones. Maintain the same effort. Will help when the watch says you crushed 200 #1 because it was downhill with a tailwind (and perhaps a tad short), and then fade a bit on 200 #2 into a headwind and uphill (elevation grade negligible).
  • The 400 is where the money is at. Holding an even effort is critical to feel that pace for the Mile race. Got to remember to relax. There will be a strain as the workout goes on, but make sure you relax the face, breathing, shoulders, and hands. Tense up and it spreads.
  • After the Brolympics, your run Qs are working on some coordination and predictability. More info to come, but it will give a chance for more PAX to step up to Q and continue the trajectory of training that we establish.
  • For now, know your 1 Mile race pace and make your Brolympics goal known!

SYITG,

Bratwurst

 

THWG

In what was going to be a long winded rant about THWG and how the University (sic) of Georgia lost the national championship football game, YHC has (Multiple Choice Quiz):

  1. decided for a much simpler tone – it’s the ^^^ Glee club ^^^ after all.  Who can get upset at grown men singing?
  2. released the hate for the red and black after all of these years…
  3. OR-  after Word Press or my internet connection didn’t save my full Backblast the first time, I didn’t feel like typing it again

The PAX are there ^^^^ to get credit.

We ran :30 and recovered to the start, ran :30 and recovered to start, ran 1:00 and recovered to start.  We ran on the flats, the incline, the decline, and the flats again.  We ran too fast (which can happen with short intervals that aren’t long enough to get into a groove), and we had some time left over.

Once back early at COT, some gawked, some ran, some planked.  You know who you are.

Sorry for the late BackBlast, but tomorrow there’s another Swift Backblast to write…

See you in the gloom,

Brat

PreBlast – THWG

University of Alabama vs. University (sic) of Georgia – if you stay up late to watch the whole thing (Cheddar – Roll Tide, Enron – Who let the hairy dawgs out?, may be others), then chances are you won’t be making it to Swift in the morning for the 0515 start.  However, our workout will still be determined by the outcome of the game.

We’ll either be “heading down the Atlanta Highway…” or will be turning over some big wheels.  But I won’t know until about 0500 on the prerun or 0515 on the warmup when someone tells me what happened in the 2nd half (aka. after my bed time).

Order of events:

  • 0500 – Early warm-up
  • 0515 – Main workout starts with an easy 10min warm-up jog leaving from the Vine parking lot.
  • 0525 – 5minutes of dynamic stretches
  • 0530 – B52? or Skynrd?
  • 0615 – COT back at the Vine.

SYITG,

Bratwurst

Tune that Body

Despite the Polar Vortex, Bomb Cyclone, or whatever this cold weather is being hyped with, 15 PAX made the decision to Tune the Body at Dromedary outside on Wednesday morning.

The THANG:

  • Disclaimer, start the music accidently, cut the disclaimer short, and then follow me!
  • 5 minute mosey of snaking through the Parking Lot to not get the Pax too stretched out.
  • Once over past the busses, do some dynamic stretching exercises on the sidewalk around the back of the school between the fields.
    • High Knees, Butt Kicks, B-Skip, A-Skip (which may have not actually been A-skips)
  • Short mosey to the Middle School patio and grab some table.  OYO perform a round of the following: 18 Step-ups (9 per leg), 18 Derkins (keep a flat back in line with legs), 18 In & Out sitting on bench.  Then 12 reps of each.  Then 6 reps of each.  Someone leads Mary until everyone is done.
  • Another round of the table exercises with 18 Step-ups Extended (move back one stride from the bench to make more of an extended motion up to the bench and back down), 18 Dips on the bench, 18 Derkins.  Then 12 reps of each.  Then 6 reps of each.  Someone leads Mary until everyone is done.
  • Mosey to the Middle School field/track along the long side straightaway.  Across the field bathed in bus lights being pre-heated for your 2.0s:
    • Bear Crawl across to the other side and jog back.  Mary until the six is in.
    • Lunge Walk (touch knee to the grass) across to the other side and jog back.  Mary until the six is in.
    • Crab Walk across to the other side (or modify when tired to something that keeps at least one hand on the ground, most used Bear Crawl) and jog back.  Mary until the six is in.
  • Mosey back to the patio tables.
  • Perform the following exercises for 60 seconds (these are part of a Core Strength for Runner’s routine found here – click for full descriptions) and then pause while the Q explains the next exercise:
    • 1) Inchworm Plank – walk hands out (keep legs straight), 1 merkin, walk hands back
    • 2) Burp-Mountain Climbers – a Burp (like a burpee, but without the merkin or jump), and while planking run in place 5 seconds
    • 3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up.  After 30 sec flapjack.
    • 4) Scorpion Fighter – Derkin position, swing bent knee under to opposite shoulder, back up and around. After 30 sec flapjack.
    • 5) Side Plank with Leg Lifts – After 30 sec flapjack.
    • 6) Maktar Jai – After 30 sec flapjack to what elbow you start with.
    • 7) Lateral hops into runner position
    • 8) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees
    • 9) Plank rotation to side – elbows stacks horizontal, hand on hip
    • 10) Single Leg Deadlift – After 30 sec flapjack to other leg.
    • 11) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest
    • 12) Superman Plank – 6 count, hand 1, leg 2, hold 3,4,5, down for count, other side.    Time Expired, so mosey to Launch Point.
  • Plank until 6 arrives and everyone (that means everyone Johnny Utah!) is in plank.
  • COT – with Johnny Utah taking us out.

The Moleskin:

  • First time in a while with phone and bluetooth speaker combo.  Notes: when the phone that you are worried about being frozen stays in your pocket and you bear crawl away, the music stops.  Bluetooth speaker being waterproof and portable, but provides good volume, check.  Best way to call instructions over loud music? Still working on that one.
  • Songs that played were here.  These are a part of my sad-clown run workout playlist for high energy, so hopefully they can provide some good motivation for you as well.  I’ve found particular music that is high energy with uplifting and challenging lyrics (that wouldn’t make me blush in front of my kids) to be the best on my music player.  Can really focus on it during a workout and don’t mind repeating it in my mind.
  1. Movin’ – Group 1 Crew
  2. Paisano’s Wylin – Andy Mineo
  3. Insomniac – Trip Lee
  4. You Can’t Stop Me – Andy Mineo
  5. The War Inside – Switchfoot
  6. One Sixteen – Trip Lee
  7. Hero – Skillet
  8. Breathe Into Me – Red
  9. Don’t Waste Your Life – Lecrae
  10. Ignition – TobyMac
  11. Move – MercyMe
  • Haven’t seen Gator Cub and Bunker in a while at Dromedary, so it was great to see them out there.
  • Newer faces Mad Dog and Run Flat keep making regular appearances now.
  • Bunker and Tuck at the 0500 pre-run.  Bratwurst joined in at 0503.  Cobbler and Goodfella joined in at 0515.
  • Cobbler told me that he hoped I didn’t lead a 0.0 workout.  I think that’s what the final 15 minutes were.  Not moving and being subjected to 12 minutes of Mary.  And these aren’t Mary exercises we typically do (see Curtsy Lunge Hop), or can do well for the full 60 seconds.  I found myself having to cut things early on some of them, but that tells me I need to have better core stabilization to hold off injury and be a solid platform to take on harder exercises.  And being a tad sore the next morning told me it was effective.  So, just for Cobbler, next time I won’t lead the 0.0 workout.  Or, just come to Swift on Tuesdays…
  • Goodfella – it’s hard to slow him down, but a 50 yard lunge walk will knock about anyone back.  Seemed to to the trick on Wednesday.
  • A lot of musical workouts at Dromedary over the past month.  While it’s still not a requirement, it’s a good addition sometimes if you are standing around in a circle just breathing hard.  Up to you on how to lead, so…see the first announcement!

Announcements:

  • The Sign-up Genius is updated for 2018 if you want to Q at Dromedary – http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary.  So far there are 51 weeks open in 2018!
  • the Thursday Millbridge Run option was explored and will be a success.  Catch the Slack Blast.
  • the Friday Waverly Bootcamp option was explored and will be a success.  Catch the Slack Blast.
  • will there be a Monday Millbridge Bootcamp option on the horizon?  Check with Goodfella if interested.

 

 

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: