Locked and Loaded at Snapchance

Locked and Loaded at Snapchance

14 PAX avoided the #Fartsack and posted at #F3Swift on Wednesday for an aggressive beatdown. 1 more PAX joined in spirit as we traded grunts and waves on a new course that will become known as the Snapchance.

The THANG:

•  0500 – Multiple PAX mosey for 1.5mi to get a preview of the course and discover all of the hidden obstacles like camouflaged speed humps diabolically placed in the shadows.
• 0515 – The Peloton joins and we head off for 1.0mi mosey down to the new course.  4 drills done. Let’s Go.
• All Intervals at “Interval” Pace / I-pace / 2-mile Race Pace.  Goal for the recovery is to regroup, get the heart rate down by jogging or brisk walking.
  • 5min Interval, 4min recovery
  • 4min / 3min
  • 4min / 3min
  • 3min / 2min
  • 3min / 2min
  • 3min / 2min
• Mosey back to the Vine for COT and do some standing dynamic recovery stretching.

The Moleskin:

• Where is the 2/1/30 when you need it?  Normally when we do the 2/1/30, we get in around 5 rounds for a total of 17.5 minutes at I-pace.  Today, we did 22 minutes at I-pace.  That’s the equivalent to over 6 rounds.  Much longer than we have done before.
• Please bring back the 800/200!  Just think, next week when we repeat the 800m / 200m workout, you’ll be thankful that it’s not 5 minutes or 4 minutes long!  It will probably seem too short.
• YHC can’t remember all of the 0500 PAX, but you know who you are.  They’re the ones that got in 7-8 miles over 75 minutes this morning.  The rest of the PAX can be credited for somewhere between 5-6 miles over the 60 minutes.  Still strong!
• Upon returning to COT, we did some standing dynamic stretches.  After a very stressful workout, static stretching tired muscles can be sketchy because you can push them too far because it’s hard to tell if they are tired or tight.  Better to do some standing high knees, standing butt kicks, one-leg swings front-to-back, one-leg swings side-to-side, and ankle rolls.  Later in the day (or the next day) do a recovery run and some good static stretching.
• The usual Larry Birds out there with Haggis and HoneyBee, but not far behind were OneNiner and Ringer.  BRR team captains must be requiring #Swiftlike workouts these days, for new faces with Bounty Hunter and more postings from “I only run because of the BRR” Champagne and Chipotle.  The BRR is as good of an excuse as any to post.  No matter the weather or occasion, you’re always going to find Abacus, the Mouth, Tootie, Outback, and Madame Tussauds at Swift.  From the pre-workout Twitter chatter, sounded like WWL and the IL/Fort boys were going to pull in more SC PAX, but Swift will always be here to make your first post.  From the talk at COT with Bagpipe, sounds like some guys there need to crossover to Swift more often like Pebbles, Knight Rider, Mic Check, Mermaid, Dora, and others who give the Bagpipe PAX all the running they can handle.
• Rock Thrill (at first it was just some dude with a headlamp running the wrong way) joined the PAX in spirit and motivation on the course today.  Even if you do your own thing and modify, you are welcome to come out to Swift.  Whatever gets you out of the fartsack.
• When reviewing the GPS track of the Mouth and Madame Tussauds, YHC couldn’t help to think that it looked like some sort of a gun.  Because the Scottish are more well known for throwing rocks, logs, and swords, there isn’t much other weaponry to choose from.  A quick Google search only revealed the Snapchance Flintlock Pistol, so although we have the Bull Ring (not Scottish), YHC needs some help coming up with an appropriate name for this particular track at the Ballantyne Corp Park.

As always, and I don’t communicate it enough, thanks for joining this (well yesterday) morning and following me.  Actually makes running a lot more tolerable. – Bratwurst

Announcements:

• Next week is the #SummerSpeedvergence Round 2 (3rd Tuesday of summer months)!  This time will be a road trip up to Swift (or a place TBD) for a plush track to knock out the #ISI 800m/200m workout.  Clowncar schedule will be communicated ASAP.