#Speedvergence – 800s

#Speedvergence – 800s

Area51 #SpeedVergence August edition will launch from the Community House Middle School parking area at 0515 on Tuesday morning.  Get up a few minutes early, for we’re only 10minutes from South Charlotte Middle & 7minutes from the Vine in Ballantyne.  Park on the North side of the school in the bus lot.

FastTwitch always has more PAX than Swift week-to-week, but who travels the best?  Swift boys don’t travel well, for we know about the paltry 4 that went up to SIB for last month’s SpeedVergence.  However, this is the 4th invite sent out to FT for this workout, and FT has sent no one, ever (not counting Frasier’s split custody).  Let’s have some predictions on turn-out for this one in the comments below…

The THANG:

• 0515 – Warm-up negotiated by Turkey Leg and Bratwurst
• 0530 – 800m at Interval*-pace, 200m jog recovery
• REPEATO until 0610 – You should get in at least 5, and we’ll keep tabs on Frasier to see if he can pull through to 8.  If you think running the track in one direction for almost an hour is boring, there’s something planned for you (and YHC), too.
• 0610 – Head to COT a few steps away.
• 0615 – Head home.

*Interval Pace – described as just plain “Hard” running.  A great goal to shoot for, and why this is a good Race predicting workout, is to do all Intervals within a few seconds of each other.  Pick a starting goal and hold it for all 5-8. If you have a recent race, or take a past race even, plug it into the calculator here at http://runsmartproject.com/calculator, then go to the Training tab to get the “Interval” training pace. If you click on “Interval”, you’ll see:

Interval Pace

Variety: VO2max Intervals (see below).

Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are “hard” but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for “hard” runs, then go by feel and imagine 5k race pace, as the intensity of each run.

Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an “Interval” is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.