Preblast: Swift is in Dubious Hands

Preblast: Swift is in Dubious Hands

Since Bratwurst is off on his European gallivant, Swift is left in the questionable charge of YHC.  Don’t worry, he has left instructions so we will not get too far astray.  (The science is still sound).

Here’s the plan:

1) We leave the parking lot of the Vine restaurant in Ballantyne at 5:15 am. After jogging moderately and enjoying some preliminary 2nd F, we will do some dynamic stretching.

2) We will suddenly arrive at the corner of Ballantyne Corporate Pl and Brixham Hill Ave, this is where we begin to work.  We will run at Threshold Pace 0.75 mi toward the Premier deck rolling into a recovery jog at the first entrance.  After recovering ~2 minutes, we will run back to where we started (0.75 mi).  Again rest 2 minutes and repeat this set one more time. (Total 4 x 0.75 mi)

3) After the final 2 minutes rest, we will enter the Bull Ring to complete 4 x 200m @ Repeat pace with 200m jog.  This is one quadrant on, one quadrant off repeated for 2 full laps (you do the math).

At this point, our legs should have a warm feeling and we should be ready to return to COT triumphant.

Find your Threshold and Repetition pace at http://runsmartproject.com/calculator.