Sprinkling of Speed

Sprinkling of Speed

17 PAX swallowed the #DailyRedPill and took to the wet streets of Ballantyne for a weekly dose of Swift.

The THANG:

• 0500 – 5 PAX showed up and went for the early option – Strange Brew, OneNiner, Fire Hazard, Ringer, and Bratwurst got in 1.3 miles while most others were still in transit or contemplating whether to continue their drive to the AO while it was raining.
• 0515 – Grab the cones and head out on the highway, well, at least to the bridge over the Hwy.  Headed on Ballantyne Corporate up Dunreggan Brae and stopped at the beginning of the bridge over 521.  No cars so far.
• Walk delicately over the bridge on your heels, toes, highknees, B-skip, butt kicks, and stride it out.
• The previous three weeks have all been workouts focused on the 1 Mile Race Pace (a.k.a. Repetition Pace / R-pace – find yours at http://runsmartproject.com/calculator).  We will continue that this week, so know your pace.
• Complete 3 rounds of:
  • 200m at R-pace (a.k.a. 1 Mile Race Pace, a.k.a. Repetition Pace – find yours at http://runsmartproject.com/calculator), 200m jog recovery
  • 200m at R-pace, 400m recovery
  • 600m at R-pace, 600m recovery
• Head towards home, stopping on the way for:
  • 200m at R-pace, 200m recovery
  • Head for Home at R-pace, about 500m
• COT at 0614

Moleskin:

• Goal 1 – finish on time this week – check!
• Goal 2 – finish 4 rounds, we’ll get a B+ on that one, for just about 300m short.
• Goal 3 – program the watch to keep track of all of the splits.  B-.  Had some trouble getting to the right program at the start, was fairly successful at laying out the cones at 0, 200, 400, and 600m marks, but hit lap button a few too may times while recovering and messed up the intervals.  At least we had the cones to keep us on track!
• Strange Brew almost turned around in the car as it started pouring on I-485.  Fortunately, he was already 30 minutes into his drive from MECA/NOCO so didn’t want to invest the time in turning around and heading back home.  The rest of us in the lot contemplated staying in our cars, but we’ve had worse.  Let’s do this!
• Turns out most of the guys getting in extra miles on the PreRun are not training for anything that involves long distance.  OneNiner wants to run a Half at some point, Fire Hazard should just pick out something and go with it and just wants the miles for getting faster, pretty sure Strange Brew is doing something at Thunder Road (after all of his miles at high altitude training camp in Bogota, Columbia), and Ringer is just probably lying in wait trying to capture the Fast5 on Saturday.
• We thought this was “our” week with Frasier, so Haggis did his best Frasier impression by just blistering every segment.  Save one 600m, he was the lead all morning.
• Kid Rock, who went sans bandanna today, perhaps it was not rain-proof, didn’t let Haggis go too far once again.  Those 200s are right in his wheelhouse.
• Great to see the Dirty Old Men out there with almost full representation – Strawberry, Heartbreaker, and Big Tuna were there.  Not sure who the 4th is, but these guys are looking to move up the Mud Run stack rankings in 2 weeks.
• Champagne is going to be the Swift PR person – extolling all of the virtues of how Interval running gets you in better shape than just plain vanilla running.
• Wait, 17 at Swift and 15 at Bagpipe?  That’s a reason to CELEBRATE SPEED!  Well done men.  We had so many that they had to run over to where we were to validate the count.  Great seeing other workout groups in the gloom.  It doesn’t happen often, but when it does it confuses the heck out of cars when there are seemingly random PAX running all over the road doing different things.

Announcements:

• Next week at Swift will be a change of Pace.  Going to back off only to “Hard” running with Interval speed and covering new ground.  Mud Run race friendly.
• 3rd F “Timekeeper” that meets at Einsteins following Bagpipe / Swift will be starting up a new topic soon.  Great time to jump in or just check it out.
• Fast5 / Bacon Relay is happening this Saturday at Fort Mill High School at 4pm.  Find 5 guys to run 1kilometer each = 5K total.  The catch is you need either one “Respect” (over 50 years old) or one Clydesdale (over 200 lbs) on your team.  Pretty sure there is extra handicapping if you have both, or that PAX is one and the same.