Captain Jack never delivered it

Captain Jack never delivered it

17 PAX (perhaps 1 more ghost rider) assembled on Tuesday morning at Swift to join in Captain Jack’s Wild Ride – history lesson in the Preblast.

The Thang:

• 0500 – Q doesn’t arrive for Pre-run, and all PAX who arrived early either forgot to run on their own (prerun is “show and go”) or were thankful to have the extra 2nd F.  Standing around abounded. 0.0 miles in the bank.
• 0515 – main event. Warm-up run South/West down Ballantyne Commons, up Ben Nevis (otherwise known as the “Soul Crusher”), turn LEFT into Ballantyne CC, wait for the Six to begin some dynamic warm-up. Mosey to the first low point of James Jack Ln.  1.2mi in the bank.
• Intervals of 90sec at R-pace (basically full effort) and then recover back to the start point.  Only issue is that there are no flat points on this 90 sec. Basically there are two big hills in this section – 1st one goes up, then long way down, then start 2nd hill that goes really far up
• 1st interval – up/down
• 2nd interval – up/down/tad up – a little less up by starting one light post further up the hill
• 3nd interval – same start point as 2
• 4th interval – tad up/down/more up – again a little less up by starting one light post further up the hill
• 5th interval – same as 4
• 6th interval – down/up – start at the top of the hill, finish on the monster hill. recover to the top
• 7th interval – up/down – all mosey to the bottom of the monster hill. start 90sec back towards the start to run the first two parts in reverse
• Head home 1.2mi
• Total miles between 4.3 and 6.2 depending on length of your 90sec interval
• Strava reports from Bratwurst, HoneyBee, The Mouth, Strange Brew, M. Tussauds, and Stump Hugger.

Moleskin:

• Turns out Captain James Jack rode the Mecklenburg Declaration of Independence on horseback to Philadelphia, but he never delivered it. Something about being “worded so angrily that it would hurt chances of regaining peace”.  YHC will use the same excuse for the delay of this Backblast.  Didn’t want to bring up bad memories of this workout.  IT HURT like only running up a hill at full effort can.
• The 90 second interval delivers pain in a short burst, but the long recovery (up to 3min) helps to make it reasonable.  Basically a 400m workout for most PAX.
• Be thoughtful about downhills just as much as uphill.  In the BRR, they’re not an opportunity to coast, but to use gravity to your advantage.  Just like uphills, lean slightly more forward than vertical (to gravity), focus on a smaller stride with a quick 180 strides per minute turnover, but roll with gravity pulling you down the hill.
• Apparently going shirtless is known in Area51 as “going Metro”.  This is either a reference to those in Charlotte’s Luke Warm Corridor having an affinity for losing their shirts, or for liking to show off the dad-bod a little too much when swimming is not involved.  Other than driving a sports car that is mistaken for a SUV, Strange Brew may have never been mistaken for being metro sexual until baring it all (of the upper half) right from leaving the lot at 0515 (not sure the shirt even made it out of the car).  YHC realized that Brew was on to something because the heat was stifling with dead air, and tossed the shirt once in Ballantyne CC on someone’s lush green lawn that they must pay my mortgage payment in city water to keep green.  We got Hops to join the “Metro” party, but he lives close to the DMZ, so he is practically Metro anyway.
• Honey Bee continues to push it and cruises those hills with his quick turnover.  Fellow South Carolinian One-Niner continues to close the gap and was right there again.
• A large middle pack formed once again into a Peloton either to get more 2nd F or because only one of them knows how to program a watch for 90second intervals and they needed to stay close to each other.  Whatever the case, it’s hard to sort out who was and who was not in the Peloton today.
• M. Tussauds workout report shows some PRs and great 400m results, but he needs to find the Lap button on his Garmin.
• Tootie was showing off his increase in fitness today and was tearing it up.
• Kotters to Stump Hugger for posting after every kind of ailment you’ve heard about.
• Kudos to the PAX that push each other by helping to run to the top of that next hill, or for calling / tweeting their buddy to make sure they make it out at 0515 in the morning.
• Ringer got credit for posting in the list of PAX recorded by Frehley’s Comet, but YHC doesn’t recall him being there.  Perhaps every fast guy that you aren’t sure posted is just from here on out known as Ringer.

It’s a privilege to have you all follow YHC on a workout every week.  Let’s make a push in the last 6 1/2 weeks to crush the BRR!

Announcements:

• If you are recording your workout every week, figure out how to get it on Strava to set goals, compare your previous run, track mileage on shoes, and see other PAX doing the same.  It you have a Garmin watch, it’s simple.  If you just have a smartphone, it’s easy (downside is no interval recording) but it’s free.  Join the group “F3Run” on Strava and see what PAX from F3nation across the country are doing.  https://www.strava.com/clubs/f3run