Fartlek-ing all over Swift

Fartlek-ing all over Swift

11 PAX set off on Tuesday morning from the Ballantyne AO to see if there was some speed still left in the legs after a grueling weekend.

• 0500 – Fire Hazard and Strange Brew head out for some extra miles
• 0515 – Rest of the crew joins on a path to the Ballantyne Corporate bridge over Hwy 521 for a mile of warm-up, drills & strides.
• Start the Fartlek run staying in the confines of the Ballantyne Corporate Bridge
• 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x then 2:00 jog
• 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x then 2:00 jog
• 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x then 2:00 jog
• 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x
• Option A – head back 0.5mi to COT
• Option B – go a longer 1.25mi route to COT
• FINISHED.

The Moleskin:

• Many in the group today (Tootie, Strange Brew, Hops, Frasier, Bratwurst) were trying to shake things out after saying goodbye to the Blue Ridge Mountains in Asheville on Saturday.  Several stories to tell, but all made it back in one piece.  Special recognition to Hops and Tootie who ran 4 legs and Frasier who put down 5 legs (though it almost didn’t happen until a pot of golden Mac N Cheese).  We kept things mostly light and short today to allow for decent recovery.
• Wing Man has been so busy developing the excellent Area51 app (http://f3area51.apphb.com/) that he hasn’t made it to a 0515 Swift in a while – Kotters!
• Cable Guy back for some more Swift.  While no race in sight, he probably needs to get drafted on a “competitive” Mud Run team.  Due can move pretty well.
• Don’t know what Fire Hazard’s race plans are, but something tells me he is planning for a podium finish at the next Mud Run.
• Stump Hugger had to wake up his sleeping toe (or put it back to bed) and cut out early, but still got in a great workout.
• We’ll expect LongHaul to keep running with sling on after upcoming shoulder surgery, but as for now, he’s going to keep running to make recovery easier when he gets ordered to stop.

Announcements:

• Swift is starting back up next week with some workouts to progress towards a 10K / 6mi Race.  Guess what the Fall Mud Run is – a 6 Mile Race!  Give yourself a performance boost by focusing on your running before the next Mud Run (looking at you Bagpipe guys)…