#Preblast #IronSharpeningIron

#Preblast #IronSharpeningIron

Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO.  Since it’s the 3rd Tuesday of the month this week, we’ll be initiating a new once per month “measurement” workout.  With the BRR on the Horizon, we’re shooting for increasing the Aerobic Power.  It will certainly come into play on any race event, especially a Mud Run or a BRR.  Check the video link (also embedded above) for more info on increasing Aerobic Power.  This will use Interval Pace, so make sure you find a target here – http://runsmartproject.com/calculator

Plan calls for:

• Warm-up from the Vine over to the Bull Ring.  Drills and stuff at the Bull Ring.
• The Workout – 800m at Interval-pace, 200m jog recovery.  As many Intervals as you can, but try for a minimum of 6.  Keep starting intervals until about 0605.
• Since this is a measurement workout, we’re doing this in a format to keep the PAX in a known area that can be repeated without cones.  There will be natural splits among the PAX, so suggestions will be to have at least 2 PAX starting together in a pace group. Groups will likely form along 800m target times – 3:00 or under, 3:30 or under, 4:00 or under, etc.  Finish your 800m, jog slowly until your group rejoins, finish the 200m recovery, and start the next 800 together in the opposite direction.  Provide encouragement to PAX you see coming and going.
• We’ll regroup and head back to the Vine by 0610.