Swift induces #TBQ

Swift induces #TBQ

13 PAX, some with changes of shorts, launched from the Ballantyne AO at 0515 for something new on the 3rd Tuesday of the Month.

The THANG:

• Warm-up 1.1 mi on the way to the Bull Ring.  Run about .75mi then 3 drills (high knees, B-skip, butt kicks) and 2 strides.
• Count off – 13PAX.  No one starts alone this workout.
• On the Bull Ring, run 800m at 2mile Race Pace, recover 200m with jog, start next 800m in opposite direction with someone else.
• Keep starting 800m intervals until 0605.  Goal for 6.

The Moleskin:

• 800m intervals are not normal at Swift.  We usually run by time, so this workout sets up to give you a measurement to keep coming back to.  We’ll repeat something like it once per month at least until the BRR.  You can thank Freeloader, Nash, Reddogs, and even Haggis for demanding a “standard” workout.
• Even if your Mickey Mouse watch only has a minute hand, you can keep a pretty good record of your speed for each 800m on the Bull Ring – it’s just one time around.  Goal to finish 6 or more is to keep the last interval at the same speed as the first.  As in the Preblast video, 2mi Race Pace is also known as VO2Max.  The more time you can spend running at VO2Max in this workout, the better, so going out too fast in the first few intervals and then not being able to sustain over the 2nd half won’t do you as much good as finding that level and sustaining.  And that level when right will hurt pretty bad.
• Finding a group to run with is key.  Trading the lead each interval gives each PAX a chance to find a pace and stick with it.  It’s easy to always trail.  Harder to learn how to push.  If you can find someone close to your speed, trade off every interval.  Run on their shoulder (to get some extra distance) or fall in single file.  Keeps each man sharp. #ISI
• Intervals over a distance are much harder than intervals over a time.  With an interval over a distance, you have an easy comparison and can’t cheat the clock.  This often induces Earth Shattering Bowel movements known as Total Bowel Quiver #TBQ and #SpilledMerlot.  While not many PAX wanted to go near Frehley’s rolled up loin cloth in his hand, Mr. Bean was reported to have a clean delivery hanging off the edge of a dumpster.  All is takes is waking up a few minutes earlier to get the system moving.  It’s happened to all of us, but some of us weren’t as lucky as finding a dark corner to squat in.
• #SpilledMerlot or near spillage is also a side effect of running at VO2Max and delivering as much oxygen you can to your body.  If it’s not getting in fast enough, the body revolts to force you.
• Teddy was often confused by all of the Garmin watch beeping of Honeybee, so he tried to run as fast as he could to get away from it.  #MissionAccomplished, but Honeybee didn’t go down so easy.
• Dear Abby and Silk were leading a big group of PAX through some fast recoveries.  No problem trying to get at least 2 minutes on each recovery.  It’s not a 1000m continuous sprint.
• M. Tussauds regrets not having Soft Pretzel and his fellow Union County PAX Longhaul to chase down, but gave Silk a run for his money.
• Champagne got the text from Honeybee just prior to the workout on the matching outfits, but Champagne took the calf condoms as his personal touch to differentiate from HB.  Oh, and the huge arms.
• Not sure that Wing Man’s Strava records will stand much longer. Keeps knocking out his 1mile PR efforts – https://www.strava.com/activities/307487116.  Now if he can figure out the Lap button…
• Next IronSharpensIron “Standard” workout is on June 16th.  Now you know what to expect…