And that’s a wrap for my takeover of Swift for the month of May. Thanks to @bratwurst for allowing me to fill in – Big shoes to fill there, but hopefully everyone enjoyed training at 5k paced effort over the past month. Although “enjoyed” may not be the right word, but I don’t think anyone comes out at 5:15 to take a leisurely stroll around Ballantyne. Plus, as @jello stated after the workout – it wasn’t easy, but it made me faster. And That’s what I like to hear!
The Plan for May: Longer distance and time based intervals to build up endurance base leading up to longer races/relays later this summer – including an optional 5k on Saturday June 1.
May Workout Plan (and backblasts below):
5k Race – On Saturday, June 1, we will test our fitness at King Tiger 5k –
http://runforyourlife.com/king-tiger-5k/ . We will use this month’s workouts to focus on getting prepped for the 5k – with most workouts targeting 5k pace. Plus, they offer free Ice Cream at the finish! April’s 1600 was a big success, great seeing guys push it through the 1600 and 4×400 relay.
Recap of May 7: Great job today by around 25 pax – Big workout with 4x 5 mins and 1x 0.40 mile sprint at the end (ran out of time on the last one!), close to 23 minutes at near 5k pace. Guys were pushing it hard from the front to the 6. Course was a mile loop starting up Haney (uphill), right on Ball. Corp., right on Ball Commons (nice downhill), finishing on Rushmore straighaway. May have heard some grumbling (not mentioning any names Tiger Rag) that we were running it in reverse – but this was intentional to give you that downhill finish.
Recap of May 14: 30 pax hit 3x 1 mile intervals on Ballantyne Corp aka roller coaster hills. Finished off by 1-2 400s. Paces were very strong, great groups were formed and guys pushing each other on some difficult 1 mile stretches. Perfect weather today too. My legs are already feeling this one…
Recap of May 21: 20+ Pax for time based intervals up and down Rushmore Drive – creating a fun game of cat and mouse chase as we turned around 180 at the halfway mark — and sprinted to try to reach the starting line before time elapsed, while trying not to get passed. 4, 6, 8, 2 min repeats with half recovery – 5k pace goal which was a lofty target especially including summer weather, but no guts/no glory.
Recap of May 28: With coming off Memorial Day weekend – I was pretty happy with our numbers, around 20 Pax decided to push through 800 meter repeats with some extra burgers/pizza/beer fuel in the stomach from the long weekend. We took to the Brixham Green for some NASCAR style 800s around the parking lot at 5k pace. Most Pax got 6-7 in. We circle up for 1x last 800 at 6:05, laid down some rubber, and headed back for the Vine.
The difference in weather for May was pretty amazing – the 1st 2 weeks were nice and cool, and the last 2x weeks have been hot and humid — looks like summer is here. Just remember – these workouts in the summer will make the cooler fall temps feel like you’ve been on steroids!
5k pace calculator: Check out a 5k calculator on McMillan running – use this calcuator to help target a 5k goal — and use the next 3 weekouts to target your 5k pace – https://www.mcmillanrunning.com/
Until next time…
13 courageous Pax attended Fast Twitch today with YHC on Q. With the Q hearing of an apparent Preblast promising No Track work, a little fun was to be had for those expecting anything but track work today…
The workout was almost over before it began, as Q instructed runners to prepare for a 10K Track Time Trial. Several Pax, led by Purple Haze, shot a look of pure discomfort and almost bolted for the exit before Q let them in on the joke. After a big sigh of relief, we warmed up to United Faith, got in some dynamic stretching/strides, and learned about today’s actual plan…
Really enjoyed my 2nd Q at Fast Twitch, and perfect weather today. FT has developed into a very strong workout — great group of runners and guys that like to mix up some bootcamp style workouts too. I’ve traditionally kept hands off the ground while Qing run workouts, but changed it up some today.
Phase 1: The 6x 1 min repeats began as we entered Providence Planation leaving out of United Faith. The goal was to have more floating intervals — 1 minute hard “on”, and 1 minute of a more moderate paced “off”. But credit to the guys — it turned into more of a Very hard minute “on”, and an easier recovery “off” — fine by me.
Phase 2: After the repeats, a challenge was given to pair up into 6 teams of 2 to be the first to complete:
Solid effort all around, great seeing guys work together. And Congrats to Purell and Prohibition for being the 1st to complete it!
Phase 3: Longer interval on “BAD HOMBRES!” (Nice name Tolkien) — 0.6ish mile Strava segment down High Ridge Rd to stoplight at Providence Rd.
This one hurt a bit. Between chasing Purell, Valderrama keeping pace, and Polly, Turkey Leg, Astro and Purple Haze and other not too far behind – this one got competitive. All listed here got in top 10 overall of the segment! And props to One Eye and Prohibition for a sold strava segment result (Mr. Brady, Runstopper and others, get on Strava!)
Once we regrouped at the light, C/D up Providence hill to Latin, and the workout was complete, tired legs and all.
19 Pax braved the cold temps to take their (running) talents to the Country Club hills of Ballantyne. We modified today’s workout from sprints/form drills to longer time intervals, in hopes of keeping hypothermia at bay. And, someone grabbed a new Crown today…
The Workout:
So being my first BackBlast – some initial thoughts on Swift. I’m blown away at the effort and drive that guys from the front of the pack to the 6 put into these workouts. Whether it’s 20 or 80 degrees, rain or sun, guys push it hard every week. Individually speaking, guys like Bratwurst, Frasier, Thin Mint, Fletch, Haggis, Purell, Bunker, Woodson and many others (including Polly & Gold Digger today) have pushed me much further in these workouts that I would on my own.
Back to today – Great turnout considering the weather & guys tapering for Arches 50k (Kudos to Gumbo, Enron, Bunker, Haggis, Thin Mint for showing up!)
Lastly, props to Brat for letting us have in on the fun of Qing workouts. Today gave me a little extra motivation to wake up early. In general, waking up at 4:30 isn’t real easy for me… but I’ve never regretted doing so for coming out to Swift…