#F3Swift – Phase 2 slows down to get FAST

  • When:06/17/2014
  • QIC: Bratwurst
  • The PAX: Abacus (War Daddy), Boomer Sooner (War Baby), Bratwurst, Frasier, Honeybee, M. Tussauds, Spinner, Tootie

#F3Swift – Phase 2 slows down to get FAST

Swift launched at 0515 with 7 PAX from the Vine restaurant in Ballantyne.

The Thang:

  • After a 1mile+ warm-up with some high knees, butt kicks, bounding, and strides, we circled back to the base AO to find Bagpipe leaving early at 0529.  However, Boomer Sooner (War Baby) wasn’t caught up in the excitement of Brisket’s Bagpipe Q, so he followed us out for the “meat” of Swift.
  • Moseying another bit past Loch Ness, we arrived at the base of Dunreggan Brae to start our longer intervals.  Start at I-pace and hold for 3 minutes, jog for 2 minutes, rinse and repeat up to 6 intervals.
  • Mosey back to COT.
  • Garmin report here: http://connect.garmin.com/activity/522590194

The Moleskin:

  • Phase 2 started today.  Phase 1 was an intro into Speed work for the SoBs, so we are going to expand the catalog of speedwork from 1-Mile Race pace (a.k.a. Repetition pace) intervals (200m,400m, some 800m) to 2-Mile race pace (a.k.a. Interval pace).  At 80 days out from the BRR, it’s time to go longer.  That also means we will officially move the start time from 0530 to 0515.  But these just won’t be “Summer Hours” like Fast Twitch.  Count on it year round.  Phase 2 may mean slightly more distance, but it will still keep the same concepts of rest intervals, regrouping, and giving target paces for all ability levels.  There will be very little, if any at all, All You Got pace – save that for the next Speed Challenge or F3 Olympics.
  • With a new target pace, Interval pace, we’re focusing on training “that is designed to maximize your aerobic power”, or “how much blood can you deliver to the running muscles and how well can those muscles deliver that fuel (oxygen) into energy”.  It’s also known as VO2 MAX and is tested by some crazy methods where you’ve seen people with those masks on while running on a treadmill.  Check out the headline video for more details on Interval training.  Get you Interval pace at http://runsmartproject.com/calculator
  • Fresh off his podium placement in the F3Olympics 1 mile run, Honeybee was determined to develop that kick that won’t let him get overtaken next time.
  • For Frasier (playing the FT/Switch crowds pretty well – a true politician), it must have been so humid today that the swishy shorts didn’t make much sound.  That or some spray-on teflon. What else could make him fast?
  • Boomer Sooner was a Swift FNG today, but this Husker can probably outrun a F5.  Quick on the feet.
  • Spinner found out that he could probably race longer than a 10K (because we did today!).
  • M. Tussauds is really pushing himself and breaking some new ground.  There may be some familiar territory next week, just sayin.
  • Tootie (Swift FNG) and Abacus paired up to keep it very consistent out there today, always getting faster despite the feelings that may creep in otherwise.


  • F3Dads Saturday edition starts this week at Col. Francis Beatty park at 9am.  Just show up with your 2.0s.
  • F3Dads Weekend edition is in August at Lake Wylie.  Sign up now.

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