A Swedish Danish

A Swedish Danish

13 PAX slipped into the early gloom at 0515 on Tuesday morning for the weekly speed workout known as Swift.  Returning dirty to COT at 0613, there had to be a record of something in between.  Here’s what they did.

The Thang:

• Pre-run at 0500 with 5 PAX – Strange Brew, Outback, Madame Tussauds, Abacus, and Bratwurst.  1mile easy.
• Main event at 0515 – 1 mile or so over to the Hwy 521 bridge. Do some high knees, B-skip, Butt kicks, heels (point those toes to the sky), toes, and perhaps something else.
• 4 rounds of the 30, 20, 10 workout described in the feature video:
  • 30 second “yog”
  • 20 second at normal running pace
  • 10 second sprint
  • repeat for a 5 minute round, then 2 minutes “yogging” before starting the next round
• Mosey more around the Ballantyne Corp park until finding a nice quiet parking lot for some Mary!  To the best of YHC’s recollection, we did
  • Flutter IC x20
  • Side plank with lateral leg raises (both sides) IC x 20 – a.k.a. the “Jane Fonda”
  • Scorpion IC x20 (lie flat on stomach, move right foot towards left shoulder, other side, etc.)
  • Superman (while of course singing “Greatest American Hero”)
  • Can cans IC x20 (laying on your back with feet flat out, move a straight left leg over the right leg to a 45 degree angle, return to starting position, other leg, etc.)
  • Russian Twist IC x30
• Mosey back to COT and finish off with some LBCs with the Bagpipe PAX

The Moleskin:

• This was a workout pulled out of the bag that YHC hadn’t done before.  Looked fair and different.  The PAX don’t always get to Sprints, unless Mic Check is leading, so this was a great chance to get in some good all-out running form with active recovery.  Like the article says, it’s good to learn what it feels like to change running gears.
• Here’s the full explanation of the workout – http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435 .  The video embedded above is the guy who came up with it.  When a professor from Denmark plays with speed play concepts from Sweden (i.e. farlek), you get a Swedish Danish.
• Workout seemed fair, in fact the PAX could have gone to 5 rounds based on time and distance, but cutting it short (always leave some in the tank on a new workout), gave an opportunity to show the PAX some good stretching / strength exercises that build the hips which are critical for runners maintaining good form and injury-free in areas like ITB.
• Early 0500 warm-up continues to have benefits. Great 2nd F and a mile or two more into the weekly totals.
• Great to have One-Niner and Ringer back up from Indian Land to join the Swift regulars today.

Check the Bagpipe blackblast for announcements including a Murph on Sunday, CSAUP and obstacle course opportunities on 8/1.