Bull Ring of Fire

Bull Ring of Fire

At 0515 on Tuesday, 12 PAX took to the Bull Ring at the Ballantyne Corporate Park for the weekly Speed workout known as Swift.

The THANG:

• 0500 saw Honeybee, Outback, Mr. Bean gather for some pre-running.  Bratwurst joined them mid-run after being duped into crossing a wide street and saying a very up close and personal Good Morning to a SadClown that he thought was Rock Thrill.  No EH for the SadClown this day, and Brat is fortunate the SadClown doesn’t like Pepper Spray on his Bratwurst.
• 0515 Mr. Bean and Outback peel off to get in more miles before Bagpipe.
• 0515 The PAX follow Bratwurst past the dark shadows of the 3 huge Bull statues and on to the Bull Ring for a 1mi warmup.  After 6 dynamic exercises (toes, heels, high knees, butt kicks, bounding, B-skip), the PAX assembled on to the Bull Ring to start the Speed Pyramid.
• 4x200m with 200m recovery; Regroup PAX
• 2×400 with 400m recovery; Regroup PAX
• 800m (or 3minutes) with 800m recovery; Regroup PAX
• 2×400 with 400m recovery; Regroup PAX
• 2 more Sprints (about 0:30 each) on way back to COT.

Moleskin:

• Cobains for the lack of a true Preblast posting.  At least YHC got something out there on Twitter.
• All intervals run at 1-mile Race Pace – http://runsmartproject.com/calculator. YHC clarified this again after the first 200m when most PAX turned in a 5:00/mi pace.  Adrenaline, “downhill”, the Haggis-effect, whatever it was, the goal is to run all the intervals at the same pace.  This might seem easy on the 200m, but gets pretty darn hard when trying to hold that for 1/2 mile after running 1 mile cumulatively at that pace.  In general, PAX did a good job of moderating after that to dial in what should be a very hard pace to hold for 1-3 minutes.
• YHC gave an option to the PAX to not run 800m, but to run 800m or 3minutes – whichever is shorter.  While some PAX finished the 800m under 3min, every PAX put in a Huge effort to not let the “whichever is shorter” be the decision point.  PAX were pushing right through the 3min barrier and it wasn’t even because the Bagpipe PAX were around!
• Speaking of Bagpipe PAX, today we knew that we would be sharing the Bull Ring as they were using it for Mr. Bean’s Ring of Fire.  Normally, having a crowded venue on a trail or track is a pain, but it was actually pretty fun today.  Despite mocking comments about “going metro” due to JRR Tolkien, Haggis, Honeybee, Hops, and others going shirtless, running past and giving / receiving encouragement was worth having to occasionally avoid the Bagpipe PAX sprawled out on the Bull Ring taking a rest from 100s of Merkins.
• Welcome to Swift newcomer JRR Tolkein, a Stonehenge regular, but definitely one of the Swifter PAX.
• Special recognition to Bounty Hunter who was noted to be Indian Land’s only imports today.  And he’s not even doing the BRR! – just wanting to get more endurance. Note this PAX, Swift is speedwork, but it is designed to help you run better.  Not for just trying to run a marathon, ultra, or BRR – anything including your 1st 5K, best Mud Run / Spartan Race, or improving your Run Leg on the Triathlon.
• HoneyBee has been patiently watching how Haggis closes in races, he’s starting to get the hang of it.  Blistered the 800m at a 5:18/mi pace.  Upon closer realization, it was the Strava Record that HoneyBee was going for.
• Madame Tussauds also picking up Strava PRs today.  Even though it “hurt”, he’ll get the just rewards when the hills of the BRR preview seem smaller (note, didn’t say small).
• Did Mighty Might truly intend to post at Swift but was tripped up by a quiet Alarm Clock?  We’ll never know how many PAX intend to post at Swift but need their 15 more minutes of sleep and just quietly slip in to Bagpipe.

Announcements:

• BRR Preview Camping – though there is only a 2 drink maximum, join other PAX from Area51 on an overnight trip this Friday.  Leaves at Noon Friday, returns pre-dinner Saturday.  Check with Mr. Bean (@Bean1968David) on details.