#F3Swift – Up Down Backwards Hop

#F3Swift – Up Down Backwards Hop

10 PAX launched from the Vine on Tuesday at 0515 for an unclear mission into the neighborhoods of Ballantyne.

The THANG:

• 20 minute warm-up consisting of 1.4mi mosey and 0.5mi drills.
• 3 rounds of:
  • 200m hill (1st round regular, 2nd round backwards, 3rd round Bounding or this actual Example); jog back down
  • 200m hill – all regular; jog down
  • 400m hill – all regular; jog down
• 2 more 200m for good measure headed back to COT with a 0.9mi mosey back to COT
• Total miles between 5.5 and 6.4 – reports HERE, HERE, and HERE

Moleskin:

• Running hills builds strength, but the pace is not the focus.  It’s all about form and effort.  The goal of this workout is to get in some good shorter efforts @200m, build strength with the backwards and bounding, and extend into 400m for endurance.  This workout stresses the muscular running muscles to the max, but the intervals are short enough to recover the system before the next one.
• Bounding for fun or this actual Runner’s example.  Our effort felt more towards the silly, but hurt at the same time more towards the actual.
• Welcome site FNG Google Maps (Gunny’s 2.0).  As an college triathlete and spawn of Gunny, it was not a surprise to see him leading the way up the hill.  Watching Gunny chase him down was one of the more entertaining scenes of the dark morning.
• Frehley’s Comet, almost like the scene from Braveheart where the character Stephen says, “Didn’t I tell ya before? It’s my island.” claimed this hill as being his home turf.  He also let us know this isn’t the biggest hill on “his island”, but said hill may be safe from repeats because it’s a little too far away (but not for at least a visit).
• Not sure if Haggis took a personal day yesterday or not after the workout, but he was definitely pushing it hard on everything and challenging GMaps to stay out front.
• Cheddar is #Swift of foot in prepping for his April marathon.  Get those miles in bro!
• Outback is probably still on his 30 hour plane ride to HIS Queen City in Queenstown, NZ, and hopefully didn’t start cramping back in coach after his big effort at Swift.
• Chipotle and Frehley’s came back after last week’s virgin posting at Swift!  It’s amazing how many miles you can get in during an hour, and you guys will start reaping the benefits as you continue that cycle of push and recover.
• Almost a Kotters to Strange Brew who’s definitely been getting his miles in the air lately #globetrotter.  Now, can you trade in Frequent Flyer miles for road miles?
• Spinner’s knocking back the miles.  Evidently Swift wasn’t enough for him, so he got in a DOUBLE later in the day. That’s strong.

Announcements:

• 3rd F starting following Swift / Bagpipe at the Einstein Bagels on 4/28.  We’ll have a weekly relaxed discussion, some coffee / breakfast, and connect on a new level. Stay tuned for more details.