Author Archive Bratwurst

Preblast – Freedom 5K

July 4th , American Independence Day, is a short 8 weeks from now.  The plan is to build and continue fitness using a 5K/10K plan that will culminate in group or individual event on July 4th. First, the plan below, then some guidelines and explanation.

The 8 Week Plan:

  1. Week 1 – Monday, May 11th
    1. Workout #1: 4 x (2x200m Repetition-Pace w/200m recovery, 1x400m Repetition-Pace w/400m recovery)
    2. Workout #2: 4-6 x (5min Threshold-Pace with 1 min rest)
    3. Long run; Easy Pace for 25% of Weekly Mileage or 2.5 hours, whichever is less
  2. Week 2 – Monday, May 18th
    1. 8 x (400m R w/ 400m jog)
    2. 40min @ 1/2 Marathon Pace
    3. L run; 25% or 2.5 hours
  3. Week 3 – 5/25 (Memorial Day)
    1. 5 x (4min Interval-pace with 3min jog)
    2. 3 x (10min T with 2min jog/rest)
    3. L run; 25% or 2.5 hours
  4. Week 4 – 6/1
    1. 7 x (2min I, 1min jog, 1min I, 30sec jog, 30sec I, 30sec jog)
    2. 4x(200m R w/200m jog) + 3x(1000m I w/2min jog) + 2x(400m R w/400m jog)
    3. 5K Race

    4. L run; 25% or 2.5 hours
  5. Week 5 – 6/8
    1. 3 x 5min I w/4min jog + 3 x 3min I w/2min jog
    2. 15min T + 3min E + 10min T + 2min E + 5min T
    3. L run; 25% or 2.5 hours
  6. Week 6 – 6/15
    1. 3 x (4min T w/ 1min Rest) + 2 x (1000m I with 3min jog) + 4 x (200m R w/ 200m jog)
    2. 3 x (10min T with 2min Rest)
    3. L run; 25% or 2 hours
  7. Week 7 – 6/22
    1. 20min T + 4x(200m R w/ 200m jog)
    2. 4 x (5min T w/ 3min jog) + 6x(200m R w/ 200m jog) + 2mi Acceleration Run dropping 5sec per 400m
    3. L run; 25% or 2 hours
  8. Week 8 – 6/29
    1. 4 x (4min T with 2min jog) + 4 x (200m R w/ 200m jog)
    2. 5K/10K RACE

The Guide:

The Plan in Document Form

Please feel free to download and modify this Workbook.  We will be using Sheet 1 – 8 week plan, and Sheet 2 – 24 week plan is there for a reference.

Target Paces

There may be some new terms like R-pace, I-pace, and T-Pace that will be unfamiliar with some looking at a plan like this for the first time.

First, target paces are established by going to this calculator and inputting a recent race or Time Trial result.  Read Full Instructions, background and insight on how to use Jack’s calculator.  If you don’t have a recent race result, I caution you from putting a Goal Pace into the calculator for a 5K or 10K race that you want to hit, for that could lead you into over-exertion, but it will at least give you a starting point.  Fill to out the Table in the Worksheet and save a Copy for future reference. An App is also available for the calculator here – Google Mobile App, Apple Mobile App.  The Mobile App is VERY handy to look at before a workout.

Second, this is an excellent article with video links for the training paces that are used: Running Intensities Built Into VDOT O2 – What And Why?

A loose guide:

  • Repetition (or R) Pace is your 1 mile race pace
  • Interval (or I) Pace is your 2 mile race pace
  • Threshold (or T) Pace is your 1 hour race pace, and it works out to approximately 1:00/mi slower than your R Pace.
  • Easy Pace is the pace used for most everything else, including Long Runs.

Modify

The base for the plan is a 24 week 5K-15K plan by Jack Daniels PhD from the book Daniel’s Running Formula. The adaptions for our 8 week 10K Plan are to remove Phase 1 – the first 6 weeks of base building (average of 30min run on 5 days per week, with a long run on the weekend), to select weeks from each of the remaining 3 Phases, and to remove a 3rd Speed workout during the week.

There are other small changes to some workouts allow for F3-Swift workout principles to allow for regrouping and no man left behind, Preferring Time over Distance (not everyone has a GPS watch or track), and removing the “top end” of Interval quantity to keep to a 60minute workout and lower mileage.  If you would like the Full workout, please visit the shared workbook and see the 2nd Sheet.

If the interval workouts here are too much mileage, I recommend cutting the number of intervals, not the pace or time/distance of each interval.  As an example, instead of 4 x 5min intervals, try 3 x 5min intervals and use the rest as Easy Running.  Some workouts call for a Range

Weekly Mileage and Long Runs

Weekly mileage is individual to each athlete based on your Base Mileage (i.e. what is my average mileage over the last several weeks).  Daniels and many other experts advocate for not increasing your weekly mileage at too great a rate – FLATTEN THE CURVE!  This ranges from a conservative no more than 10 miles per week added every 3rd week to a slightly more progressive but still cautionary no more than 1 hour per week running increase.  A large increase in weekly mileage can lead to Stress Fractures and other injuries.

The Long Run guidelines are based on Daniel’s recommendation that it should not be more than 25% of your Weekly Mileage.  For some runners, this may mean 8 miles.  For other runners, this may mean 15 miles.  There is no hard cut-off to say that if you run 30% of your week in a single day, you’re going to be injured, but it’s a slippery slope to keep building most of your mileage into one day if it is not something you are used to.  Do Bootcamps count as mileage?  Perhaps, don’t be focused on the GPS miles during a Bootcamp, but perhaps use a conservative 3 miles per 45 minute workout.  4 miles per 60 minute workout.  More miles if the Bootcamp was really running focused on the legs or actual running.

PreBlast- 2 Months of Mile

Swift will engage in a March and April training program from the mastermind of Tiger Rag.

A lot of this comes from the Training Program here: https://www.podiumrunner.com/training/blueprint-master-the-mile/

Here is a summary of the intro:

“Think back to your elementary school days and the first race you probably ever ran: the gym-class mile. Fast-forward a few years, through the countless 5Ks, dozens of 10Ks and the half-marathons and marathons you’ve completed. Racing the mile has likely been an afterthought unless you ran track competitively in high school or college.

Fortunately for those of us who weren’t on the track team, or who would like to return to the simpler racing of our youth, all-comer’s track meets are catching on in the U.S., and most meets offer that famous four-lap footrace. It’s also noteworthy that stand-alone, one-mile road races take place all over the country, offering an alternative to long-distance racing and a different way to connect with the sport.”

We’ve adapted this program to have a Tuesday Swift workout, and then a second weekly workout that you can do OYO or hijack some other F3 workout to do during the week.  Once you have a baseline Mile Race goal from the first workout, you’ll go here to get an equivalent pace to train at when the plan calls for 5K pace or something similar – http://runsmartproject.com/calculator

  • Week 1:
    • Tuesday March 3rd- Mile Simulation to set a Baseline for training. 8x400m with 1minute rest between each.  Here’s the guideline for this workout: https://youtu.be/PoukQhAa21k
    • 2nd workout of the week – 4x800m @ 5K pace w/2:00 recovery
  • Week 2:
    • Tuesday March 10th – Tempo Run: 2mi @5k pace, 2x400m @1mi pace w/1:00 recovery
    • 2nd workout of the week – 8x200m @1mi Pace w/ 1:00 recovery
  • Week 3:
    • Tuesday March 17th – Hills: 10x1min @ 5K effort w/ 2:00 recovery
    • 2nd workout of the week – 6x300m @1mi pace w/ 1:00 recovery
  • Week 4:
    • Tuesday March 24th – 4x800m @ 5K pace w/2:00 recovery; 4x200m @1mi pace w/ 1:00 recovery
    • 2nd workout of the week – 6x400m @1mi pace w/ 1:00 recovery OR 5K Race
  • Week 5:
    • Tuesday March 31st – Hills: 6x1min @ 5K effort w/ 2:00 recovery; 6x30sec @1mi effort w/ 1:00 recovery
    • 2nd workout of the week – 2 x (5 x 200m @1mi pace w/1:00 recovery) w/ 3:00 recovery between sets
  • Week 6:
    • Tuesday April 7th – 2x800m @ 1mi pace w/2:00 recovery; 2x400m @1mi pace w/ 1:00 recovery; 2x200m @ faster than 1mi pace w/ 1:00 recovery
    • 2nd workout of the week – Tempo Run: 2mi @5k pace, 3:00 recovery, 4x200m @ faster than 1mi pace w/1:30 recovery
  • Week 7:
    • Tuesday, April 14th – 800m @ 1mi pace w/ 1-minute recovery; 2x400m @ 1mi pace w/ :30 recovery
    • 2nd workout of the week – 3 x 1K @ 5k pace w/ 2:00 recovery; 4x200m @ 1mi pace w/ 1:00 recovery
  • Week 8:
    • Tuesday, April 21st – 2x400m @ 1mi pace w/ 2:00 recovery; 4×200 @ 1mi pace w/ 1:00 recovery
    • 2nd workout of the week – TBD
  • Tuesday, April 28th
    • 1 mile Time Trial

Preblast for Week 6 of MP-10

Overview

We’ll launch at 0515 from the NEW Ballantyne Corporate Park parking area across from Duckworths and in front of the OrthoCarolina Urgent Care Ballantyne. We’ll be running on familiar roads that have bike lanes and sidewalks, but there are cars and other hazards so you should wear reflective/visibility gear and have a headlamp or flashlight.

We’re going to shift down in the Length of the Interval this week, but we’re also decreasing the rest to hopefully bring new levels of Fitness. These intervals will still be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

The Plan

  • (OPTIONAL) 0445 – meet Frasier and Bunker to start the workout early and get in more intervals
  • (OPTIONAL) 0500 – getting extra warm-up
  • MAIN GROUP START @ 0515 – – run up Ballantyne Commons to Metlife
  • 0525 – start warm-up drills making our way through the parking roads down to the corner of North Community House & Ballantyne Commons stoplight.
  • 0530 – Start the Intervals of 7 minutes at MP-10, 2 minutes jog recovery and regroup. We will complete 4 Intervals with an Optional 5th.
    • For some PAX, these will be a little over 1mi, for others, a little less than 1mi. The goal is to regroup to the Six each time and start each MP-10 interval together.
    • We will be running along North Community House from the Ballantyne Commons stoplight to the Endhaven stoplight. We will be starting each Interval at one of those intersections. If you don’t make it to the next intersection for the Interval + Recovery, then U-turn and head the opposite direction each 9 minutes.
  • 0606 – Head back to COT. This is also a decision point for a 5th Interval or more Cooldown. The Q and others will cover the Six to make sure everyone is on the way back. If you leave North Community House prior to 0606, please tell someone.
  • 0615 – COT

Extra Notes

More on Marathon Pace minus 10 (“MP-10”). If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog, they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, speed work usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.

Preblast for Week 5 of MP-10

Yes, this may seem like a Rehash of Week 2 (actually 4 weeks ago), because it is. The pyramid is coming back down…

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for a de-escalating round of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for Warm-up and extra intervals
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney intersection. Will commence with 5 minutes of drills.
  • 0530 – everyone starts the next Interval of 10 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop as follows: from Rushmore & Harney, head South on Rushmore, Left on Ballantyne Commons sidewalk, next Left on Ballantyne Corporate, Left into Bull Ring (aka Brixham Hill Ave) with a quick RIGHT onto the Bull Ring to ride it 3/4 of the way around, Right onto Rushmore.
  • 0540 – At End of Interval #1 – start 3 minutes recovery by regrouping using the OSPF principle – Open Shortest (and Safest) Path First – towards finishing the recovery at the Rushmore & Harney intersection. If you finished your interval on Rushmore, head back up towards the Bull Ring to pickup other PAX. If you finished your interval on the Bull Ring, cut through the parking lots over to Rushmore. If you finished on Ballantyne Corporate, cut back down Harney. The idea is to find a PAX to regroup with, catch your breath, and get in some 2nd F.
  • 0543 – Start Interval #2 for 10 minutes MP-10 from Rushmore & Harney. Recover 3:00 using same regroup ideas.
  • 0556 – Start Interval #3 for 10 minutes MP-10 from Rushmore & Harney.
  • 0606 – Finish the Work. Recover 3:00 until group is back at Rushmore & Harney.
  • 0609 – Option #1 – Continue recovery back to launch point
  • 0609 – Option #2 – More MP-10 for 6 minutes back to launch point
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

PreBlast for 5th Tuesday – Test Day

We will continue the tradition of the 5th Tuesday of the month as a Test Day. Since we’ve been using Marathon Pace as a guide for this month, you’ll have two options for this workout on Pace & Recovery, but both will utilize the same venue.

  • 0445 – the Philly guys have 2mi Intervals somewhere.
  • 0500 – extra warm-up guys will start
  • 0515 – main pack leaves for Bull Ring putting green to regroup there at 0525
  • 0525 – warm-up drills
  • 0530 – Begin Option 1 or 2 below.
  • 0605 – Don’t start another 800m after 0605 (or if you do, you’re on your own to get back to COT by 0615)
  • 0610 – Leave the Bull Ring to head back to COT.
  • 0615 – COT

Option 1:

800m on the Bull Ring at “Interval Pace” (a.k.a. VO2Max). Find your target pace using the calculator here: http://runsmartproject.com/calculator . Recovery is 200m jog, which can be run down to the Putting Green and back. Optional if you run the next 800m in the opposite direction. Repeato until time schedule above.

Option 2:

800m on the Bull Ring using the Yasso 800m format. The workout is explained well HERE (click for link). The premise is that you pick a time goal for a Marathon, say 4hr:00min. You run a 800m at that target, but in minutes:seconds, so 4min:0sec. Recovery jog for the same amount of time, so 4min:0sec. Repeato until time schedule above.

Other details:

  • Bull Ring will have cones every 200m. If you want to be less exact and do the Option 2 above, just start each Interval at the end of your recovery and run back to that point in whichever direction you choose.
  • Start each interval with a buddy. Recovery times don’t have to be exact for Option 2, so if anything shorten your recovery to stay with a faster buddy.
  • If running Clockwise direction, Pass oncoming traffic (other PAX) on the Left to leave the Inside curb for the Counter Clockwise runners. When approaching runners running in your same direction, pass to the outside of the ring.

Preblast for Week 4 of MP-10

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 4 of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for distant lands for Warm-up and extra intervals. Contact Bunker or Gumbo for more details.
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney. Will commence with 4 minutes of drills.
  • 0529 – “HAT TRICK” option x 3. Start Interval of 10 minutes at MP-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop: https://connect.garmin.com/modern/course/28700719. Basically it starts at Rushmore and Harney.  Down Rushmore, Round the big Left curve, Left turn behind that second building, Left down powerlines, Right on Rushmore, pass the start, Right into lot to loop back to start via Harney. Start each 10min interval with the other HAT TRICK Pax at the same place at Rushmore & Harney. Intervals 1 & 3 will also start with the BRACE group. Note that Interval #3 will start at 0555. Once done with Interval #3, regroup all of the HAT TRICK PAX, antagonize encourage the BRACE Pax still running, and head back to COT by 0615.
  • 0529 – “THE BRACE” option x 2 will be led by YHC. Start Interval of 20 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 6 minutes recovery on the Loop described in the HAT TRICK option. We will regroup ALL of the PAX and head back to Rushmore & Harney to start Interval #2 at 0555. Complete two total 20min intervals*. Note – the second 20min interval will head back to COT DURING the last interval with expected arrival at 0615.
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

No Shortcuts for Singles or Doubles

14, no 18, PAX took to the friendly confines of Ballantyne Corporate Park this morning for extending their running Strength for the weekly running workout known as Swift.

The THANG

  • Full PreBlast – http://f3southcharlotte.com/2019/10/15/preblast-for-week-3-of-mp-10/
  • Warm-up jog
  • Drills / Exercises with a reminder that it’s not a JOG after the drill, but an ACCELERATION to get the legs turning over quicker.
  • Option 1 – “Doubles” – 14min at MP-10, 6min recovery. Complete 2 rounds. Regroup during each recovery.
  • Option 2 – “Singles” – 7min at MP-10, 3min recovery. Regroup during each recovery and start Intervals #1 and #3 with the Doubles group.
  • Recovery or push more back to COT.
  • Arrive slightly late to COT.

Moleskin

  • Read the PreBlast for more intention on the workout.
  • As YHC has been trying to give feedback to the multiple Qs over these past months, it should be said that YHC is not ever perfect in execution as a Q. You can always look to improve. Here are the areas where YHC can improve.
    • Was the Marathon Pace-10 the ONLY prescription for this workout or can more direction be given? The Haggis & Tiger Rag group was pushing more towards a faster 10k pace, it was difficult, but it was a fair workout given the recovery time. Perhaps better direction can be given on when YHC takes the Hanson workout (the plan several of the Philly guys are doing), modifies it for the Swift group (usually by making it time-based and having easy numbers to remember), but doesn’t modify on Pace / Intensity suggestions.
    • PreBlast not posted by 1pm on Monday – if you set a standard for yourself, it becomes a reasonable expectation from the PAX. Meet your standard.
    • On the Cooldown back to COT, YHC knew that we were running short on time and recommended if you were cooling down to take the Loch Ness shortcut. Seeing that no one TOOK THE SHORTCUT, this was poorly communicated and most PAX missed the 6:15 COT.
    • Keep track of the PAX – it’s fine that Atlas and Wild Turkey modified the route on Interval #4, but the QIC and everyone else needs to communicate this to the group. Give instructions to the PAX that if you modify like this, let someone know. It’s at least good to stay with a partner.
    • Make sure that PAX are aware of the “regroup” – while Rock Thrill and Wolverine may be comfortable running on their own, they were at least 2 that didn’t get the memo to regroup on the recovery and start each Interval in front of SPX with the group. The regrouping time is good 2nd F, it helps to not isolate PAX for all of the workout, and keeps PAX accountable to each other.
  • Got Credit for “Doubles” this morning – Rock Thrill, Das Boot, Tiger Rag, Haggis, Voodoo, Bratwurst
  • Got Credit for “Singles” – Atlas, Wild Turkey, Wolverine, One Niner, Brexit, Buckeye, Paper Jam, Jello
  • Freeformed it this morning – Hairball
  • Were out there doing Extra work at 0445 – Tuck, Bunker, Dosey-doe, Frasier
  • Credit to Tuck for his leadership at Pursuit and encouragement to find a “Pursuit-like” route that is basically a folded loop that runs PAX back and forth by each other for encouragement, spacing (don’t get too spread out), and accountability (Tiger Rag chasing you is REAL motivation – just ask Haggis).
  • Credit to Bunker & Gumbo for communicating with YHC on the workout plan, and modifying their planned route so we would all be together.

Until next time,

Bratwurst

Preblast for Week 3 of MP-10

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 3 of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for distant lands for Warm-up and extra intervals. Swift will not be joining them this week on their route.
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at the top of Bagpipe Hill (aka Ballantyne Corp bridge over 521). Will commence with 5 minutes of drills.
  • 0530 – “DOUBLE” option x 2 will be led by YHC. Start Interval of 14 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 6 minutes recovery on the Loop shown here: https://connect.garmin.com/modern/course/28592317. Basically it’s starting in front of SPX, down to the Premier deck (Left before the deck), Right behind the deck, Loop around the putting green, and Back to SPX building the way you came in, Looping in the far side of the SPX lot and pass the fountain to come back out the front of the lot to do the loop again by taking a Left on Ballantyne Corp. We will regroup all of the PAX and head back to the same start again in front of SPX. Complete two total 14min intervals.
  • 0530 – “SINGLE” option x 4. Start Interval of 7 minutes at MP-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop described in the “Double” option. Start each 7min interval at the same place in front of SPX. Intervals 1 & 3 will start with the FULL group of Singles and Doubles.
  • 0607 – “DOUBLE” group will be in the middle of 6min recovery, “SINGLE” group will have their last 3minute recover. Regroup all of the PAX.
  • 0610 – Option #1 – Continue recovery back to launch point
  • 0610 – Option #2 – More MP-10 for 5 minutes back to launch point
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

Preblast for Week 2 of MP-10

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 2 of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for Warm-up and extra intervals
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney intersection. Will commence with 5 minutes of drills.
  • 0530 – everyone starts the next Interval of 10 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop as follows: from Rushmore & Harney, head South on Rushmore, Left on Ballantyne Commons sidewalk, next Left on Ballantyne Corporate, Left into Bull Ring (aka Brixham Hill Ave) with a quick RIGHT onto the Bull Ring to ride it 3/4 of the way around, Right onto Rushmore. Map image will be posted to Slack #run channel.
  • 0540 – At End of Interval #1 – start 3 minutes recovery by regrouping using the OSPF principle – Open Shortest (and Safest) Path First – towards finishing the recovery at the Rushmore & Harney intersection. If you finished your interval on Rushmore, head back up towards the Bull Ring to pickup other PAX. If you finished your interval on the Bull Ring, cut through the parking lots over to Rushmore. If you finished on Ballantyne Corporate, cut back down Harney. The idea is to find a PAX to regroup with, catch your breath, and get in some 2nd F.
  • 0543 – Start Interval #2 for 10 minutes MP-10 from Rushmore & Harney. Recover 3:00 using same regroup ideas.
  • 0556 – Start Interval #3 for 10 minutes MP-10 from Rushmore & Harney.
  • 0606 – Finish the Work. Recover 3:00 until group is back at Rushmore & Harney.
  • 0609 – Option #1 – Continue recovery back to launch point
  • 0609 – Option #2 – More MP-10 for 6 minutes back to launch point
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

Preblast – Falling into Pace

Overview

We’ll launch at 0515 from the NEW Ballantyne Corporate Park parking area across from Duckworths and in front of the OrthoCarolina Urgent Care Ballantyne. We’ll be running on familiar roads, but some are dark and without sidewalks, so you should wear reflective/visibility gear and have lighting like a headlamp or flashlight.

Continuing on the goodness of August/September that Gumbo and Bunker brought to the Swift workout in the areas of targeting 5K/10K paced intervals, we’ll shift into longer intervals at a slower target pace to continue to build Strength. These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

The Plan

  • 0500 or earlier – getting extra warm-up and starting some of the intervals early.
  • 0515 – MAIN GROUP START – run up Ballantyne Commons to Metlife
  • 0525 – start warm-up drills making our way through the parking roads down to North Community House.
  • 0530 – Start the Intervals of 7 minutes at MP-10, 3 minutes jog recovery and regroup. We will complete 4 Intervals.
    • For some PAX, these will be a little over 1mi, for others, a little less than 1mi. The goal is to regroup to the Six each time and start each MP-10 interval on the 10minute mark (0530, 0540, 0550, 0600). See Extra Notes below for more on the effort of this workout.
    • The route will be up North Community House, Right on Endhaven, Right on Elm (caution for short section of only a wide shoulder), Right on Ballantyne Commons, and head back to launch point in the Corporate Park. Total mileage for the loop is 6.0 miles. If you can average a 10:00/mi run, you can do this workout!
  • 0615 – COT

Extra Notes

More on Marathon Pace minus 10 (“MP-10”). If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog, they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, speed work usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.

See you in the Gloom!