#FastTwitch clips #Swift’s wings – all PAX better for it

#FastTwitch clips #Swift’s wings – all PAX better for it

19 PAX took on unfamiliar territory at a Fast Twitch / Swift convergence. Location was the Community House Middle School track.  In the End, 18 PAX had Personal Records in the mile today.  Amazing!  It takes a lot of guts to come to a workout where you get “rated”.  In the end, it’s all about #ironsharpensiron.

Here’s the THANG:

• Mosey to track for 1 mile 2nd F pace.
• 6 Drills (30m of drill, 70m accelerations), 2 x 100m accelerations over to Start/Finish line, 5 min stretch / get into zone OYO
• 1 Mile AYG
• 2 Mile Progression Run – goal is to run each 400m 5 seconds faster than the previous lap
• COT

Moleskin:

• Could not blame this performance on the weather.  Not too cold, very little wind, and nice and clear.
• Could not blame this performance on not being warmed up.  The extra drills are probably unfamiliar to those that do SSH, IW, or Merkins in an opening COP, and they probably feel silly.  They are, but YHC thinks they work well.  You may even feel out of breath doing the Drills and accelerations.  You’ve got to have warmed muscles to run AYG.  Otherwise, you’re asking for stiffness or snap / crackle / pop.
• Could not blame the performance on not having a fancy GPS gizmo.  Turkey Leg setup the Start / Finish line with a professional clock, finishers tape, and bell.  Well, some of those things.
• Could not blame the performance on not having a strategy.  Run the first lap mentally below your target pace, get up to speed on the 2nd, hold on for the third, and then AYG for the 4th.  Some PAX may have done that in reverse looking back at lap times, but it takes experience to race smart.  Keep practicing for other events.  They pretty much all work the same.  See #TheThird500 (Freed To Lead, P.138).
• Could not blame this on your short shorts or dropping the baton (apparently that’s what Bulldog thinks we do).
• The 2 Mile Progression Run took too much Math for some.  Don’t worry, it’s tripped up Harvard boys like OBT.  The goal is to run 8 laps of the track (3200meters total) with each lap (400m) run 5 seconds faster than the previous one. Last lap should be faster than your 5K pace.  It is good after the 1 Mile Race because it allows you to ease into something else, but still get back to near top speed you ran the mile in.  Examples:
  • Run the first lap in 2:00 minutes (8:00 minutes per mile pace), then the 2nd lap should be 1:55 (7:40/mi pace), third lap is 1:50 (7:20/mi pace), …, 8th and final lap would be 1:25 (5:40/mi pace).
  • Run the first lap in 2:15 (9:00 minutes per mile pace), …, 8th and final lap would be 1:40 (6:40/mi pace).
  • Run the first lap in 2:30 (10:00 minutes per mile pace), …, 8th and final lap would be 1:55 (7:40/mi pace).
  • There will be a prize for most accurate 2 mi progression run that is posted to Strava.  Half of the battle is getting on Strava and joining the “club” F3Run – http://www.strava.com/clubs/f3run
• What’s next and Why the Mile? It comes down to training for your next test (Mud Run, Joe Davis 5K, running with your 2.0 or M) and a premise that it’s best to train as fast as you need to, no more.  Take your Mile time (which is an easy test to do) and go here = http://runsmartproject.com/calculator.  Read these instructions and watch the video here http://runsmartproject.com/calculator/instructions/.  Perhaps then the training plan ideas for the Joe Davis 5K (that we will publish) will make more sense.

Announcements:

• 10/22 – Soft launch for new Marvin Ridge bootcamp.  Check twitter feed of @pwuerslin for details.  Full launch on 10/29.
• 12/6 – 3rd annual Area 51 Christmas party will be on 12/6 at the brand new Sugar Creek Brewery.

1 Mile Time Trial Results:

Click Here to get full results

Team Competition – scored XC style with Top 5 scoring from each team.  Lowest score wins.