#SearchParty at Swift

#SearchParty at Swift

14 Swift PAX set off from the Vine Restaurant at 0515 this morning.  In for a lot of running, and a little bit of recon.  Who knew there would be more of a #SearchParty.

The THANG:

• 1mi warm-up the “long” way to Ballantyne Commons (via Brixham Hill Ave and Ballantyne Corp Pl).
• Regroup and do some drills with Toe-walking, heel-walking, high knees, butt kicks, and strides.  Stride it out up the hill on Ballantyne Commons, but stop just a tad short because it just goes on and on.
• Regroup at the corner of the Met Life Building (N. Community House and Ballantyne Commons).  Workout explained as Intervals of 3min Hard (I-pace / 2mi race pace), 2min to recover to the Six.  Head “up” North Community house over I-485 for intervals 1 & 2.  Head back “down” North Community House for interval 3. Interval 4 was to stop back at the Met Life corner (distance about 0.3mi).
• Progression Run back the route of the warm-up.  Each 0.25mi (there’s a cone that was dropped to help), pick up the pace about 0:20/mi (which equates to getting to each cone 5seconds faster than the previous).
• Regroup for the Six, think the Six is back, search party for the Six, Six returns but search party is still out, begin COT without the search party, search party runs in or is shuttled back, COT complete.

The Moleskin:

• The SIX at Swift is the responsibility of the Q, the PAX collective, and each PAX individually.  With recent events and sensitivity, we need to be aware that there is no man left behind.  If a PAX gets lost, has to pitstop / detour, or falls way behind, there needs to be some guidelines.
  • Falling behind should never be an issue at Swift, but it could happen with a wrong turn, injury, or it’s just not your day.  As much as you can, never leave the planned route.  If you go off-route, return to where you were last on-route.  This is critical for any search party that develops.
  • If you need to pitstop to take care of some business or modify due to an injury, tell a PAX about your plans (you’ll catch up, be delayed, turn back to the AO, etc.). We’ve all been there, but it’s critical for the PAX collective and Q to be aware of what is going on.  The Q will modify to keep the group together.
  • There are probably more helpful suggestions, so sound off in comments below.
• Seriously, that’s the most important thing this week.  There were some strong performances out there, but let’s get serious about the SIX.

Announcements:

• Swift next week will be the 1st installment of a new “tester” workout.  800m Hard with 200m recovery.  As many times as you can in a set time.  Course will be along North Community House and will keep all PAX together.  Workout will happen the 3rd Tuesday of every month.
• 3rdF #F3Timekeeper meets at Einstein Bagels following every Swift workout.  No prep necessary (except perhaps a couple of bucks for coffee, towel/dry shirt as the weather turns warmer).
• #F3DeathMarch – coming from Hill & Dale at the Booty Loop last Friday in May
• NoDa Brewery 5K – evening 5K that is family friendly