#F3DevilsTurn – How is Hard Comfortable?

  • When:12/04/14
  • QIC: Bratwurst
  • The PAX: Frasier, Wing man, Stump Hugger (War Daddy), TigerRag, Tootie, Turkey Leg, Stone Cold, Funky Cold (FNG Paul M.), Splinter, Strange Brew, Thurston (War Baby), Horsehead, Bratwurst


#F3DevilsTurn – How is Hard Comfortable?

12 PAX launched into the gloom for the weekly Tempo run known as DevilsTurn.  1 more PAX got in on the fun at some point.

The Thang:

  • Using the normal route to South Charlotte Middle School, Warm-up at 2nd F pace.
  • When ready (or at the track), try to hold a Threshold Pace for at least 20 minutes.  Check the Preblast for an explanation – http://f3nation.com/2014/12/03/f3devilsturn-preblast/
  • Continue T-pace run or cooldown to get back to the COT by 0610.

The Moleskin:

  • Threshold Pace is comfortably hard?  How Hard is Comfortable?  Well, nothing with “Hard” in it feels very comfortable at first, but this type of training should be VERY beneficial to any Endurance running you are doing.  That’s anything from 1 mile up to Marathon.  Speed kills, but Endurance wins the race.
  • Watch the video link in the post, but here is my summary from the Headline video with Jack Daniels explaining what Threshold Pace is, “The purpose of running at your Threshold Pace is to improve your endurance. It is the speed of running at which Blood Lactate (Lactic Acid) will start accumulating too fast for the body to clear it [then muscles get heavy].  If you want to improve some physiological function in your body, then you have to stress that function, but you want to stress it at the lowest intensity that stresses it.”
  • A key thing is lowest intensity.  Training harder than your current fitness level will not produce any additional benefit, so that just doesn’t make sense.  Whenever you calculate using the Pace Calculator, use a recent race result and NOT a race goal.  Training at your current fitness level will produce enough benefit.  Race to test where you are, and then recalculate new training paces.  Training at a future Race Goal only leads to the possibility of injury.  The workouts in the Joe Davis 5K/10K training plans (check Preblast above) are hard enough to get through at your current fitness level.  No use pushing yourself beyond that if you won’t get any benefit.
  • It’s nice to call for an extended warm-up over to the track.  After all, most of us come to F3 for Fitness and Fellowship, and the warm-up where pace doesn’t matter, allows for 15 to 20 minutes of 2nd F.  HoneyBee is always good about incorporating plenty of 2nd F in the DevilsTurn weekly plans.
  • Getting into the Threshold Pace feels good for maybe a couple of laps or so.  After that, talking becomes harder, then breathing goes to max, and finally it just gets hard to continue.  Thankfully, there was a swish, swish running behind YHC over the last 10 minutes or so that pushed YHC to the end.  Turns out Frasier was the extra PAX that showed up at some point.
  • What other AO has as nice of a pitstop as SCMS?  YHC almost didn’t want to come out of it today…
  • Every PAX pushing themselves on the track today and then back to the AO.  Threshold pace is hard stuff, and especially hard if you are already sore and tired from other workouts in the week or have a nagging injury.  Threshold pace usually lasts at least a mile to get any benefit.  Get used to it, for it’s key in increasing Endurance.  The plan for next week could be Threshold Pace in mile increments.  Run 1 mile, rest 1 minute. Repeato up to your 5K or 10K race distance.
  • Welcome to FNG “Funky Cold” Paul M. who said after returning to the states from South Africa, “My threads are fresh and I’m lookin’ def, yo, what’s up with L O C?

Announcements:

  • Joe Davis Run – ante has been upped with some sort of free entries to the 2015 Thunder Road races up for grabs.  This will be a fun race to watch and participate in.  Not like the Mud Run or BRR where you don’t run next to other PAX.  It’s still you-vs-you, but there is a high component of competition that will be pushing you at this one.
  • The Charge – tomorrow at Charlotte Christian.  Tiger Rag may or may not be leading it.  Show up regardless.
  • Commitment – newer Saturday bootcamp at Weddington HS at 0630.  Come to explore the huge campus and get doses of pain from Snowflake and Ice9.

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Wingman
Wingman
6 years ago

need to do a better job of reading pre-blasts and/or showing up on time to get the 411. TR and I caught up to the PAX for the fellowship part. Then, frasier rolled in after me. Funny thing is that fellowship pace today is/has been my avg pace lately. Not knowing what the deal was at the track, just continued at same pace. Ended up turning it up on the ride home.

Tiger-Rag
Tiger-Rag
6 years ago

The alternate title for the Moleskin: Let me explain to TR (again) like he’s a Clemson grad. Not unlike that time Brat got flustered explaining pacing to me on the progressive mile. “Do you understand the words coming out of my mouth?”

The video helped, as did your explanation. I’ve been putting in my (unreasonable) 5k goal into that fancy program, then left shaking my head wondering how I was going to hold THAT pace for THAT long. Turns out I’ve been redlining my Studly Undercarriage all along. I should have known something was awry when my target T-pace was the same as Leg’s….With this new information, my COLOSSAL FAILURE from this morning has been upgraded to INDETERMINATE.

Thanks, also, for diagnosing my acute case of PSLOW-ASSE (spelling?)

Your academic BB omitted several notable features of today’s workout:
–#ProTip Marriage advice for you guys hanging on to your Nov. facial hair: you don’t tell the M when to get a haircut, she doesn’t tell you when to shave. Every month’s Movember at my house–18 years and counting. Just sayin’.

–Horsehead has been raiding the home school craft bin again, this time bedazzling his F3 beanie with reflective decals. Looking forward to seeing the denim smock at the Christmas party Saturday.

–If you don’t have a home school craft bin, you can get some store-bought socks like mine here: http://www.amazon.com/ICNY-Quarter-Original-Reflective-Athletic/dp/B00JRIRD0Q/ref=sr_1_fkmr0_1?ie=UTF8&qid=1417714885&sr=8-1-fkmr0&keywords=socks+icny. HT to Sleuth’s Vest for the find.

–“Funky Cold” is about about the best result that could have come from the suggestions bouncing around Wednesday night. But he’ll always be Smackalope to me.

Great lead as always, Brat. It’s too bad that at 44 I am just learning to run.

Horsehead
Reply to  Tiger-Rag
6 years ago

You paid $25 for those socks? Good to keep our Lilliputian brethren from running into your ankles, I suppose.

I thought I could keep up with the Meathead Stone Cold today, but he dusted me on the 4th lap and I never got my mojo back. I was sucking wind like an asthmatic piper.

Horsehead
Reply to  Tiger-Rag
6 years ago

And I re-read the instructions and was also entering my goal instead of my current level.

Tiger-Rag
Tiger-Rag
6 years ago

UPDATE/CORRECTION:
Charge is Wednesday at PD.

Joust is tomorrow at Charlotte Christian and is where I will be paying the Thin-blooded Baptist his burpee debt.

Stump Hugger
6 years ago

Great effort by Tootie out there killing it today. Coming off injury and just blending back in with the fast pace guys.

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