Getting to the Higher Ground

Getting to the Higher Ground

10 PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO for the weekly Speed Fest known as Swift.  We almost picked up 2 more PAX on the way.  Here’s what we did:

• Exit Vine Parking lot South towards Stonehenge intersection.  Check on advancing Snow Flake to make sure he attends the right workout.  Turns out he opted for the Bagpipe PAX today.
• 1mi warm-up from the Vine, down Hwy 521 on the Left Shoulder while avoiding huge flat bed trucks, ducking Left into the comfort of the Ballantyne CC, avoiding car screeching around the corner (turns out to be Frehley’s Comet), and turning Right on Ballantyne Country Club Dr.
• 0.5mi of drills to include toe walking, heel walking, high knees, butt kicks, and bounding.  Mosey to the bottom of the hill on
• 30sec Hard up the hill, regroup and mosey down, 30 sec Hard up the hill, regroup and mosey down, 1min Hard up the hill, regroup and mosey down.
  • Rinse and repeat with 1st 30seconds Hard in the set alternating between backwards run and bounding.
  • 4 rounds in all.
• Last time reaching Higher Ground we went a normal pace OYO halfway, and then AYG to the intersection of Pound Hill Ln.
• Mosey back to the Vine arriving around 0618 and the Bagpipe PAX finishing up COT.

Moleskin:

• It’s been a while since we’ve done a pure Hills workout by going Hard just on the Uphill portion. The terrain of the AO has a lot of rolling that is naturally incorporated into most workouts, but focusing on the uphill builds strength that produces speed and endurance for the BRR.
• Opting for the 30sec and 1min repeats gives nice even numbers instead of trying to get in 200m or 400m.  This hill was definitely long enough to go the full 400m, and it has the full effect of a long hill like Ben Nevis.  However, this hill starts out steeper and then is more gradual at halfway, but the wider running area makes it preferred over the sidewalk at Ben Nevis.  Only if it was a little closer and more accessible.
• Backwards running and bounding thrown in to add some variety and a break from the 1min Hard uphill.
• Strange Brew, Abacus, and Frasier heeded the call for the extra 15min 2nd F pre-run this morning.  Despite the preblast, YHC had some toe issues to work out and made it a few minutes “late/early” depending on the perspective.
• Outback is coming on strong, really strong.  And this was without Mr. Bean in attendance.  Hmm.
• Abacus is right in the buildup from Observer at last years BRR to this years Anchor Leg at the BRR.  Keeps putting the sweat out there.
• When Frasier runs (aka “leads the running”), everyone else follows.  None more than Haggis nipping at his heels.  Despite Frasier’s extra arm weight #strengthtraining (should he wear something on the other arm so his shoulder on his right arm doesn’t get too big?), Haggis doesn’t gain an advantage other than knowing he didn’t leave anything out there.
• HoneyBee was wearing the Mizuno Sayonara shoes as he pulled away from the PAX – what if he wore the Mizuno Inspire today – would quotes flow during every interval?  Maybe at DevilsTurn.
• Wing Man and Hard Hat must have been talking Strava today, for they represented half of the PAX posting some results today.  Other notables were Strange Brew, Honeybee, and YHC.  Somehow, Honeybee holds every course record on Strava.  He must rerun sections on the weekend just to make sure.
• Dolphin returned to the Swift PAX for another round today.  Still experimenting perhaps, but he was scoffing at our hill today while saying something about running this in his sleep during his last “flat” Ultra.
• Where is #Gunny?

Announcements:

• 3rd F “Timekeeper” will be building into the Summer break when PAX don’t have to rush back to wake up the 2.0s for school.  Meet at Einstein Bagels for coffee / food / AC!