Preblast: Devil’s Turn – Sept 26

Preblast: Devil’s Turn – Sept 26

So here is this week’s plan for Devil’s Turn.  There are plenty of options so everyone’s invited to partake in the running bliss.  See you in the gloom.

Instructions Prior to the Run:

1)    Go to http://www.runbayou.com/jackd.htm and input your latest race time (Bagpipe vs. Fast Twitch mile time would be a start).

2)    On the right side, note your “R” Repetition Pace for the 400m (1-lap) distance

3)    Some examples:

1. 6:00 mile race time = 1:30 sec 400m R-training time
2. 7:00 mile race time = 1:46 sec 400m R-training time
3. 8:00 mile race time = 1:59 sec 400m R-training time
4. 9:00 mile race time = 2:16 sec 400m R-training time

Plan for the run:

– Everyone launch together from Greenway parking lot (corner of Rea Rd. and Bevington Pl) at 5:15 am. Across Bevington Place from Starbucks @ 6432 Rea Rd, Charlotte, NC 28277 

– Run 2 miles out to S. Charlotte Middle School track

– 3-Options:

1)    4-mile folks: 15 min of boot camp (Q TBD)

2)    6-mile folks wanting speed work:

1. 400m (1-lap) at R-training pace (calculated above)
2. 400m recovery lap (fellowship pace)
3. Repeato 3 more times for a total of 8 laps = 2 miles

3)    6-mile folks out for a cruise: 8 laps at desired pace

– Run 2 miles back to parking lot for COT.

YHC will hand out directions before we start.  However, the intent is to run relatively together on the way to and from the school track.