Cool Runnings
9 PAX decided to put in some miles this morning at Devil’s Turn. Like last week, the plan was for a 2 mile warm up / cool down to and from S. Charlotte Middle with 2 miles of speed training on the track. The result was both good 1st F and 2nd F while enjoying the cool (almost) fall air.
The Thang:
Run 2 miles out to S. Charlotte Middle School track
– 400m (1 lap) at applicable pace (individual PAX choose their own pace from Bratwurst’s calculator)
– 2 minute Recovery
– 800m (2 laps) at applicable pace
– 2 minute Recovery
– 1600m (4 laps) at applicable pace
– 2 minute Recovery
– 400m fellowship lap before heading back
– Alternate workouts (burpees) / distances were also observed on the track. This demonstrated some flexibility in this workout (to be exploited next week).
– Run 2 miles back to parking lot for COT.
Moleskin:
– All the PAX put in a great effort today. Everyone seemed ready to take a seat in the COT and was slow to get up for Ball of Man. Looked to me that the workout got the job done.
– The idea on the track was to not go all out, but to run at your prescribed training pace. Regardless, Haggis, So-PA, and Bratwurst tended to lead the pack although the rest of the PAX were not far behind.
– There was general consensus in the COT that this format was good for future Devil’s Turn workouts. The flexibility of the track work is a definite draw and the format keeps the PAX together for more of the 2nd F effect.
– While the PAX did great on the track work, YHC did a poor job of having the lap time for each runner. Expect this to be improved in coming weeks (I have some ideas).
-There was also some confusion on the meeting location. Here is the address that will be included in future Pre-blasts. The parking lot is across Bevington Place from Starbucks @ 6432 Rea Rd Charlotte, NC 28277
– Here is a rough format for next week. Sound off in the comments to agree, disagree, or propose anything else.
1) 5:15am 4-mile Option: Run 2 mi to school, 15 min of boot camp, Run 2 mi to COT
2) 5:15am 6-mile Option: Run 2 mi to school, 400m intervals, Run 2 mi to COT
3) Depending on interest – 5:00am 8-mile Option: Run 4 mi ending at school, 400m intervals, Run 2 mi to COT
Honey Bee author
How many PAX are leaving at 0530 for the 4 mile option? May be better to encourage everyone for 0515 leave from TJ’s (if you want more miles, start earlier and be back to TJ’s at 0515), run 2 miles to the track, either take a break there or slow laps on the track, intervals, burpees, whatever, and then run back 2miles to TJ’s leaving track by 0555. With the interruption after the initial 2miles, I bet the 0530 crowd may be able to get gradually more and more than the normal 4 miles. Not too bad a deal for waking up 15 minutes earlier – guaranteed company!
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