#F3Swift – Sprinkling of a Hard Pace

#F3Swift – Sprinkling of a Hard Pace

13 PAX gathered in the Vine Restaurant lot at 0515 and launched into Swift in a light sprinkle – certainly made it a warm morning.  2 more PAX eventually answered the bell of the #DailyRedPill and were on the way of the warmup before things got fully underway.

The THANG:

• Warm-up 1mi.  Dynamic exercises (approx 20x each leg / direction) with striding it out to about 75 meters – Toe Walking, Heel Walking, High Knees, Butt (the underside and not the backside) Kicks, B-skips, and a final sprint acceleration
• At your 1 mile race target pace with equal jog recovery, 4 sets of 200m, 200m, 400m – that’s 1600m (fast and jog) total each set.
• 2nd F back to AO for about 0.5mi
• Since we’re early, endure some Mary and Merkins with Bagpipes
• Total miles between 5.6 and 6.4 – depending on the regroup jogging

The MOLESKIN:

• Eager to get the kinks out, start planning for 1 mile time trial, or getting caught up in the excitement, 15 SoBs (1 since signed with FastTwitch, but he’ll always be a SoB in our hearts) cranked up the speed for the entire workout to 1 mile race pace – the fastest we’re supposed to run at Swift.  Lack of self-control or pumping of adrenaline often pushed us faster than target paces.  We’ll dial-in things again next week with a different variation of the 1 mile race pace.
• First Frasier pulled in late, then Tootie.  Tootie enjoyed some nice 2nd F with Frasier and YHC while catching up to the PAX on the warm-up. Despite claims from YHC that we would go slow, Frasier’s 2nd F pace is a 1st F+ for most.  Tootie was able to get out that he completed the Mudrun as a a father-son team.  Not many can say that.
• Kotters to Stump Hugger for joining us after working his way off the DL.  We’ll
• Welcome to Hard Hat!  OK, that was for at least the 3rd or 4th time.  YHC introduced himself again to Hard Hard this morning, and will eventually recognize him…
• Frehley’s Comet, who unknowingly got a “frehly’s here?” from several PAX when his car pulled in to the lot, was himself lamenting that Chipotle was nowhere in sight.  FC was happy to know we again hit well over 5 miles again.
• From the Mud Run, the Clandestine SoBs were represented as a unit, as were several other individuals from the weekend including Soft Pretzel (3rd team A51), M. Tussaud, Mr. Bean, Tootie, and Wing Man. Area51’s Team Strongbridge (13th OA, 10th F3, 2nd A51) apparently doesn’t need to get faster and was hanging out at Bagpipe.  Granted, Mermaid was the Bagpipe Q today, so perhaps they’ll send someone over next time. #closingthegap
• Champagne assures that the Beer selection for the Golf Tourney will be fabulous.  He was back at Swift today after perhaps testing just a few of those selections in the last several weeks.
• Cheddar continues to lead the Stonehenge BRR team with some raw speed.  We’ll check back in if that translates to the hills and dark nights on the actual course.
• Has Long Haul joined the SoBs for the BRR yet?  His 2.0 is apparently smoking up the track, so we know the Dad has some wheels he’s been hiding.

Announcements:

• 4/28 – 3rd F starting after Swift / Bagpipe at Einstein Bagels across from the AO.  Book discussion will be “True Measure of a Man”.  If you’ve never been to a 3rd F before, just drop in and check it out. No need to buy the book, YHC will even buy you a coffee.
• 4/28 – Before discussing the “True Measure”, come MEASURE your mile time in a friendly competition with FastTwitch at Community House Middle School.  Start time will be 0515 and it will replace the Swift for the day.