Peaking on the Pyramid

Peaking on the Pyramid

At 0515 on Tuesday morning, 17 F3 PAX departed from the Vine American Kitchen in Ballantyne for pursuit of a Speed Pyramid.

The THANG:

• 0500 – Fire Hazard, Strange Brew, Mr. Bean, and Outback head out on a pre-run.  After “cone setting”, Bratwurst hunts them down and nips at their heels until back to the Vine.
• 0515 – Depart from the Vine and head over to The Landing Strip (a.k.a. North Community House Dr).  Use the route through the Ballantyne Resort hotel and up Ballantyne Commons.
• Once at the Met Life building, do some dynamic warm-up with heels, toes, high knees, and butt kicks.  Stride it out and then mosey down to the start of the prelaid cones along North Community House that mark 200m intervals down along the section that crosses over I-485 to Endhaven Ln.
• Speed Pyramid – All intervals run at R-pace (http://runsmartproject.com/calculator) with an equal distance recovery jog.
  • 1st level – 4x200m @ R-pace (200m recovery)
  • 2nd level – 2x400m @ R-pace (400m recovery)
  • The top for the 3rd level – 800m @ R-pace (800m recovery)
  • 2nd level – 2x400m
  • 1st level – 4x200m – done on the way back home.
• After the last 200m, get home (LATE at 0620) and having finished just under 7miles total.

Moleskin:

• Cobains to the PAX for YHC running this workout too long.  It’s a lot to get in and we were quite a ways off from the home base.  When YHC checked the watch at 0555 and we were still in the 400s, should have cut those off and done them on the way home.  Fortunately Tiger Rag had a phone for us to not get separated too much from the safety of home.
• Crossing Johnston Rd was an adventure again.  Unfortunately it’s just necessary sometimes when we don’t have enough time to get all the way out to Community House for the workout.  Next time, we’ll stage someone at the crosswalk with their finger on the button.  However, Chipotle was VERY motivated to move quickly in front of the cars at the red light as the crosswalk sign counted down while on the way home.  Got to figure that in to a workout somehow.  It’s not finish first, it’s finish before the giant countdown clock counts down – just like in the American Ninja Warrior finals.
• Welcome to Swift FNGs Menthol and Rooney from the Fort!  Welcome to Swift FNG Kid Rock who has already become another target for Haggis!
• There were some #smokeboots out at this one.  The aforementioned Haggis and Kid Rock were blazing.  Haggis must have some of those Ultra miles behind him, for he was absolutely rocking all of the intervals when normally he slows as the length increases. Who gave him EPO?
• Gerber and Mr. Bean (who was encouraged by Haggis to give everything, then was heard encouraging others like “BRR-ready Cheddar” that “it’s just an 800”) were stalking the leaders.
• The mini cones in the dark for the leaders were illuminated by Tiger Rag’s head spotlight, for he was just behind. We’re sure a few of the “Car Back” callouts were actually just Pax confusing a P’diddle for Tiger Rag.
• The rest of the Pax were there fighting to find their R-pace. While you may be familiar with it, the 800 will make you keep it honest.
• Chipotle, with Strange Brew horse whispering, had no problem knocking down all 7 miles of this workout.
• YHC knows that this THANG happened over 24 hours ago, but what else went on out there?

Announcements:

• More R-pace next week.  Familiar location, but a Fresh mixture of intervals.
• Haven’t set your R-pace in a while?  Go run the Fast5 (a.k.a. Bacon Relay) down at the Fort on October 17th at 4pm.  An all-out 1K can be plugged into the Pace Calculator at http://runsmartproject.com/calculator
• Want a Fresh 1-Mile Race time? It’s looking like November, two weeks after the Mud Run will be the next chance.       More details to come.