#F3Swift – Starting Again

#F3Swift – Starting Again

Swift launched at 0515 with 8 PAX from the Vine restaurant into the Gloom of the Ballantyne Corporate Park.

The Thang:

• Warm-up 1mi+ with some dynamic stretching and form drills.
• Rounds of Intervals at 1mi Race Pace (a.k.a. R-pace from the calculator at http://runsmartproject.com/calculator) with equal jogging recovery between each
• 200m, 200m, 400m
• 200m, 200m, 400m (optional 600m)
• 200m, 200m, 400m (optional 2 minutes or 600m)
• Cool-down 0.5mi back to COT.
• Total miles 5.5+

Moleskin:

• With over half of the PAX at Swift this morning having participated in the Joe Davis Run over the weekend (Rock Thrill, Strange Brew, Stump Hugger, Haggis, and Bratwurst), they were eager to get back on the wagon and continue the path to better running fitness.  We were joined by Bagpipe/Swift flipflopper Long Haul, semi-regular Voodoo, and M. Tussauds (Kotters).
• Trying something a little different for regrouping today, goal was to keep the 200m recoveries short by keeping the jog, and then everyone to the six after the 400.  Should keep a balance between the 1st and 2nd F.
• While the Bull Ring is “flat”, there definitely feels like there is a direction that is uphill/downhill, headwind/tailwind, or of course clockwise/counterclockwise.  Some of those are “real” and perhaps affect each interval, but the variety definitely keeps it interesting.
• None of that really seems to affect Haggis pushing hard, but admittedly the “downhill” feels better.  And also only the first 200m.  Everything after that is “just awful”.
• M. Tussauds came in full winter long sleeves and pants.  He was either going right into the office right afterwards for his “busy season” or forgot that we work really hard at Swift and you could just wear the shorts/shortsleeves like Strange Brew.  However, didn’t seem to slow MT down and he was pestering and chasing right behind Long Haul on most intervals.
• Voodoo has been poking into/out-of Swift over the last few months, and the 200/400s seem to suit his style with that powerful stride.
• Long Haul, plenty of Respect for this guy who rolls along and pushes everyone with his example.
• Rock Thrill, finally getting a chance to nurse a nagging injury, didn’t let that prevent him from being true to his form by coming out and encouraging constantly.
• Stump Hugger delivered a non-stop effort.  Like a train coming down the tracks with that headlamp, he made sure to not get tripped up by any speedhumps on the Bullring.
• Does Speedwork make you faster?  Just ask Strange Brew about his PR at the JoeDavisRun 10K.  Not one to sit around on past accomplishments, he was pushing forward again today.
• I-pace / 2mile Race pace intervals coming next week.  A start to building that VO2max with 3 minute intervals.  Think about it – how much time between obstacles at a 60 minute mud run with 30+ obstacles – about 2 to 3 minutes.  That’s where we’ll focus on next week.

Announcements:

• Results are out for the Joe Davis Run, and there is evidence that Area51 is kicking it into high gear.  There were the well-knowns out there with Frasier, Honeybee, and Haggis, but SOBs Mermaid and Market Timer were in the Top 10 for Area 51 in the 5K.  Let’s get them and more of you guys out to Swift!
• Abacus and Chelms are personally involved in a 5K/10K/1 mile run on 03/21/2015. Team Chepul Hill will raise money for brain cancer research.  Look for preblast from Chelms on the website.
• Preblast for F3 Team at the Corporate Cup 13.1 & 5K – http://ift.tt/1z65jSi