#F3Swift Preblast – The Short and Long of it
Swift will launch this Tuesday 0515 from the Ballantyne AO at the Vine Restaurant.
We will bring back a workout that has some short stuff, then goes long and steady, and then ends with short.
After warm-up, we will:
- 4×200 at 1-mile race pace with 200m jog recovery
- 15 minute Tempo at Marathon Pace or slower
- 4×200 at 1-mile race pace with 200m jog recovery
#F3Swift – Covering new ground
After being left standing all alone by some departing Mud Run trainers, 3 PAX launched into the gloom at 0515 for a little mosey. At about 0518, one more PAX decides to grace us with his presence after navigating through the blocked off streets of Ballantyne.
The THANG:
- STRAVA report here: http://www.strava.com/activities/198360053
- Warm-up and drills for 20 minutes (1.5mi).
- 5 rounds of 2 / 1 / 30. Which is 2 minutes Hard (I-pace from calculator at http://runsmartproject.com/calculator, or approximately your 2 mile Race pace), 1 minute jog, 1 minute Hard, 30 seconds jog, 30 seconds Hard, 30 seconds recovery. No rest between each set.
- Cool-down about 1mile.
- Total distance about 6.3mi.
The Moleskin:
- With I-485 and Ballantyne shut down due to construction and accidents respectively, Tiger Rag placed a call to the QIC. It’s a good thing the QIC is normally running RIGHT on time (almost always late) and was still in the car to catch his call. With further instructions, TR made it just fine albeit a little tardy.
- When YHC found that TR would be joining, it became necessary to do the Drills that many PAX have said, “If TR was here, he would make fun of these things.” Skipping, bounding, and butt-kicking our way through the warm-up, YHC didn’t hear too much chatter about the drill selection. Probably because they kind-of actually work.
- The 2 / 1 / 30 is a Coach Jack Daniels staple workout for the 5K/10K training regimens. It can lull you into thinking that’s it going to be super easy only running for 2 minutes on the longest interval, but that illusion is normally erased during the 2nd or 3rd 2-minute interval. Today, it took Frasier only one interval to remark how long 2 minutes is. It was either we were showing off for TR, pulling up a hill for half of the interval, or because we have bad internal clocks.
- There was little separation in the PAX today, for it was a strong group. Swift is always open for any PAX. We’ll adjust regrouping and route for the size and speed of the entire group, not just a few.
- We used a lot of ground in a small area of the Corporate Park today. There are so many intersecting streets, we created an interesting map.
- In the future, we’re going to have to get more creative and do a run that produces something like this dog. We’ll call it the Area51 Butterfly Run and draw a TON of PAX…
Announcements:
- Pay your Mud Run bus ride / sundries tab! You know who you are.
- Join Strava and post your runs / workout online if you use a Sport watch or smartphone app that you can download workouts from. See the Weekly blast for more info.
- Thunder Road 1/2 marathon, Full, and 5K is coming up on Saturday, November 15th. There will likely be a Discount Code for F3, and training advice from Metro and Area51 QICs. Stay tuned!
#F3Swift Preblast – Just 2 minutes
#F3Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO on Tuesday.
There will be an option for the next 2 weeks to do a Mud Run simulated workout with M. Tussauds, but those not doing the Mud Run prep (even though the Mud Run is mostly running over the 5+ miles and you could benefit from some Fast interval running….) will be in for an Interval workout where the longest interval is no longer than 2 minutes. PAX will regroup to the Six on each recovery, so it doesn’t matter if you are are Swift like an Eagle or feel like you’re running with a Rucksack on full-time, this workout is doable by all. Bratwurst will have the wrist computer programmed for this:
- 2 minutes Hard, then 1 minute recovery
- 1 minute Hard, then 30 seconds recovery
- 30 seconds Hard, then 30 seconds recovery
- Rinse and repeat
About 5 miles total over the 60 minutes – 12:00/mi pace average.
#F3DevilsTurn – Fresh Tracks
DevilsTurn launched with 6 PAX at 0515 from the 4 Mile Creek Greenway to take a Tempo run into the heart of Piper Glen/Raintree. At some point, a mystery PAX joined the fun.
The THANG:
- 2nd F Pace to the freshly paved South Charlotte Middle School track .
- Circle the track until the QIC arrives.
- Upon receiving QIC instructions, accelerate the Straightaways and “Float” the Curves
- Leave track for 2nd F Pace to arrive at COT by 0610
Moleskin:
- First DT endeavor post-BRR (last week was 9/11 convergence) saw lighter PAX #s than recent weeks. Perhaps it was also due to late Tweet by QIC that there was going to actually be a DT, and then those worried that “something new” at the track was going to mean a Burpee Mile or something…
- Brisket is well aware that Mud Runs require heaps of Cardio endurance, and he keeps piling on the miles. He’ll have a strong showing at the Marine Mud Challenge in 2 weeks.
- Long Haul is back at it after being on the DL. Still strong and pushed the PAX into COT.
- Marvel went out the the lead pack and did well to hang there. He’s got the Hokie Half coming up, and Turkey Leg might want to look into that for his triumphal re-entry to Blacksburg.
- Stump Hugger continues to get in some miles and was extra “cheery” this morning. YHC thinks he is pulling for Scotland to break away.
- Welcome to DT FNG Furley.
- Turkey Leg pulled a Bratwurst and appeared from out of the Gloom late in the run. Despite being a tad tardy, at least he came out to push us in.
- The SCMS track is still just Asphalt, but there’s still hope that they put down at least a nice rubberized layer and put some lines. Maybe not like the full Rubber tracks like at most Meck Co High Schools, but similar to Community House or AG Middle Schools. Otherwise, it’s like running on a nice runway. Kind of weird running on it with no lines – you don’t have to run straight!
Announcements:
- If you ever find yourself asking these questions – How do I know if I ran that course faster than last time? How many miles am I running during the week? Did I have any parts of my run that were a PR or better than someone else? Where can I find new courses to run? How can I keep up with other PAX and the running / biking / swimming / bootcamps they are doing (currently 87 PAX are in the F3Run group)? How many miles do I have on this pair of shoes? That hill sucked, how was my effort given that it was pretty steep (grade adjusted pace)? – Check out Strava at http://www.strava.com/clubs/f3run. It will auto import from Garmin Connect (details here), and you can simply upload from other fitness watches. Also an app for iOS and Android. All of this basic stuff is free. For example, here is the Strava course for DevilsTurn http://www.strava.com/routes/590015 , and here is Bratwurst’s Run (more details if you login) http://www.strava.com/activities/196129355
- Count on DevilsTurn to continue through the Fall & Winter. Even if there isn’t a Preblast, Honeybee is very diligent at confirming someone will Q.
- F3 warms up the Isabella Santos Foundation Fun Run this Saturday.
1) The 5k/10k races will start at 8:00 am and the 1-mile fun run starts at 9:00 am. If you want to run in the 5k race, you can and then come help warmup everyone for the 1-mile race. The 10k might be cutting it a little close though. Up to you.
2) If you would like to run in the 5k/10k races, please register on the website as you would for any other race. Also, if you have kids that want to participate in the 1-mile run with you, register them on the website so that they can get a t-shirt and timing chip. http://www.isabellasantosfoundation.com/5k-race-fun-run/
#F3Devils-Turn Preblast – Fresh Tracks
Devils-Turn will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515.
We’ll be heading to make our own Fresh Tracks at South Charlotte Middle School track via the normal route here: http://www.strava.com/routes/590015. With a newly paved track sans lane lines, we’ll be doing something new. It will be as hard or as easy as you wan to make it.
When the track is finished, let’s just hope it’s not like this one.
#F3Swift – Decisions, decisions
#F3Swift will launch on Tuesday morning at 0515 from the Vine Restaurant at the Ballantyne AO.
1 week removed from the BRR and several weeks pre-Mud Run will leave the PAX with many options.
Option 1 – Embark with M. Tussaud on a journey similar to last week. Running with pain stations to simulate Mud Run experience.
Option 2 – Embark with a recovering Bratwurst on a old-fashioned Fartlek workout. “Pain” running with speed, and moseys to recover.
Your choice. Vote with your Feet!
#F3Swift – Silent assessments
6 PAX posted on a hot muggy morning to take one last look at the flattish Bull Ring before going more vertical.
The THANG:
- Warm-up 1.3 miles with a Mosey and some drills.
- 4 x 0.75 mile (1200m or 1.5 turns of the Bull Ring) at Threshold Pace calculated Here. 2 minutes rest in between each.
- 1 mile Mosey to COT
- Total miles about 5.5.
The Moleskin:
- Turns out, only 2 PAX from today’s group are assaulting the BRR, but any PAX who shows up to Swift would be comfortable on the hills of the Blue Ridge mountains.
- A taper week is a week to assess how you feel from the weeks of training. It can be maddening – do I feel a tweak here, am I in shape, should I test myself, should I rest… The way the workout was structured today did not help, for most PAX ran alone for 5 minutes at a time. Not the normal way we do it at Swift.
- Fortunately, YHC was happy to have Honey Bee as a pacer. Knowing that his “A” race is still weeks away at the Chicago Marathon, HB had more freedom to push it and get a max workout. YHC was a little more restrained.
- Spinner was back to Swift after a long layoff, and actually hopes to get better Cycling by running more. The first time back feels hard, but that’s why we do it, right?
- Abacus has been making Huge strides (and he’s really Tall) at Swift, and he’s probably a shoe-in for the BRR or any other running event upcoming. A chance to shine next week in the Mud Run simulation.
- Outback, while still nursing a calf issue, still plugs away out there. YHC can’t tell him to back off, for he probably would pull “that’s not a knife, THIS is a knife!”
- Stump Hugger, Swift regular, is probably feeling less Stumpy and will be more like a tall Oak soon. Getting fitter by the week.
Announcements:
- M. Tussauds on Q next week at Swift. Probably pulling some reluctant Bagpipers along, or perhaps even supplanting Bagpipe as the Tuesday bootcamp for a day, he’ll take the PAX on a Tour d’Ballantyne through several pain stations.
#F3Swift Prebalst – Race-week Taper
Swift will launch at 0515 of Tuesday from the Vine Restaurant at the Ballantyne AO. For runners that like to taper before a big race, it’s important to keep up the intensity, but cut the duration and/or lengthen the recovery. A great race-week workout that YHC has found is similar to what we’ve been doing, but with some critical changes for the taper.
The plan:
- Warm-up over to the Bull Ring, Drills, 1 to 1.5 miles
- 4x1200m at Threshold Pace with 2 minute Rest. 3 miles. While T-Pace is faster than we’ll be running and marathon or Blue Ridge Relay leg, it gets the legs moving faster, stretches them out, and is an easy pace to maintain for 0.75 miles. Calculate your T-pace here: http://runsmartproject.com/calculator.
- Cool-down back to COT for ~ 1.0mile
- Total 5 to 5.5 miles
See you in the Gloom!
#F3Swift – Take a Chance on that Hill
10 PAX launched at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO for the weekly speedwork known as Swift.
The THANG:
- Warm-up 1.9mi including high knees, butt kicks, and bounding.
- Dice game – roll the dice. Do Exercise, recover back to start, roll the dice. Repeat until 5:55
- 1 = Bounding for 1min; 2 = Backwards (but never rolled it); 3 = 30 sec hill; 4 = 45 sec hill (never rolled); 5 = Q-choice (which ended up being backwards run for 1min); 6 = 60 sec hill (most popular)
- Indian Run back to AO
- Approx 0.5mi from the end, Jailbreak to COT whatever route you want to get back by 6:10am.
- Total miles about 5.0-5.5. Overview here = http://www.strava.com/activities/185482914
Moleskin:
- First “unplanned” Q felt a little weird. Rolling the dice left way too much up to chance, but we got a good mix with a little bit of everything. Audible on several repeat rolls to make sure there was some variety.
- 60 seconds of bounding and backwards running up a hill help to reach your limit in hip flexors. Perfect for those Mountain Goat type hills to come.
- Stump Hugger’s headlamp was necessary to see the dice. Otherwise, it would have been by the light of the Q’s watch each time.
- Indian Run towards COT went well, but would have been enhanced by PAX spreading out more. Apparently, now one knows what 3 – 4 yards means, or it’s just impossible to keep that space.
- Final instructions were heard by some as just “All you Got”. Should have been “All You Got taking whatever route you want to get back to AO by 0610.” Frasier and Honeybee either understood or followed the Q blindly into a 1.1mi AYG. Fresh asphalt when at your breathing max doesn’t do good things for the lungs – dry heaves, ugh.
- Hops (Swift FNG) knows Ballantyne pretty well apparently, for he went straight back to the AO on the jailbreak. He had time to towel off, get a bagel, and enjoy a nice coffee before the rest of the PAX arrived.
- Strange Brew trailed in late only because he was Sweeping for PAX. We almost had to go Sweeping for him.
- 10 PAX at Swift is reaching critical mass for getting separation into a pace group for everyone. No one should have to run a workout alone when it’s a group run, but it’s good to get out there and push yourself to stay with the guy who’s just a little bit ahead. It pushes everyone.
Announcements:
- 30+ at the Bagpipe / Swift AO today is pushing a record.
- Swift next week will be BRR-prep friendly. 5 miles or less with long cruise intervals and more recovery than normal. A great race-week taper workout – taper weeks shouldn’t be less intense than normal, but reps should be shorter and recoveries longer.
#F3Swift Preblast – Last Hill Prep
Swift will launch at 0515 on Tuesday from the Vine Restaurant at the Ballantyne AO.
This week will be one last opportunity to Prep for the BRR hill effect. We will NOT just be running up and down the same hill over and over, so come on out and have some fun (and pain probably). Assuming no failure of the New Alarm clock, see you in the Gloom!