#F3Swift Preblast – Extending Steady State

  • When:07/29/14
  • QIC: Bratwurst
  • The PAX: ANY PAX, fleet-footed or looking to get fleet-footed.

#F3Swift Preblast – Extending Steady State

Swift will launch on Tuesday morning at 0515 from the Ballantyne AO at the Vine restaurant.

YHC hears often in other workouts, “you guys at Swift are just too fast for me”.  Well, that’s simply not true.  We have a mix of all ability levels.  Some are fleet-footed runners and some are hard-nosed grinders wanting to become more fleet-footed.  Since we generally do time-based intervals, every PAX gets a workout appropriate for them, we regroup, and maintain the 2nd F.  All warm-ups and cool-downs should be done at a 2nd F pace.  Total mileage for the Hour varies between 5 and 6.5 miles, so you don’t have to be training for a marathon to finish the workout.  If it’s ever not this way, it’s the Q’s fault and please let him hear about it!

The hills are off this week, but there is a return to pushing 10K pace in intervals between .5 and .75 mile.  The THANG will be rounds of 4:30 at 10K pace, 1:30 jog to regroup and recover.  We’ll head to the North Community House / Metlife area for wide open lanes and limited elevation changes.

To find your 10K pace, go to http://runsmartproject.com/calculator and input a recent race effort.  Click Calculate > Then click Equivalent tab > find 10K pace per mile.

See you in the Gloom!

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