#Preblast – Setting up the course

#Preblast – Setting up the course

Swift will launch at 0515 from the Ballantye AO at the Vine Restaurant.  We will be headed off-campus to do a little recon for the new upcoming “test”.

The idea is that following on the success of the 1 Mile Time Trial, create a more regular “test” workout that can accommodate various PAX and be run on a more regular basis.  Make the workout easy to follow, track, and compare month to month.  We’ll be starting the workout on the 3rd Tuesday of each month along with #F3SIB and any other F3 running workout that wants to “multicast” (meaning do it the same day, but in your own venue).  This week we’ll be doing some recon for the course on the new North Community House – one of the straightest and flattest sections of road around with a nice generous shoulder / bike lane.  Cones, chalk, and measuring wheel are optional.

The workout tomorrow will be run at Interval (I) -pace (just think “HARD” or find your personal specific pace at http://runsmartproject.com/calculator ) where the recovery is slightly less than the time of the interval.  For example, a 3minute interval has a recovery of 2minutes.  Or a 4/3.  Or a 5/4.  You get the idea.  Builds on the idea of the 2min Hard /1min rest, 1min/30sec, 30sec/30sec intervals from last week.

Come tomorrow, but everyone should get set for the test to begin next week!