2/1/30 intervals in da Club

2/1/30 intervals in da Club

#F3Swift launched at 0515 on Tuesday starting a new round of Speed Training.  Some came at 0500 to warm up for a while longer.

The THANG:

• 0500 – 1.3mi at a 9:00/mi pace – warm-up them old bones!
• 0515 – Circle back to the parking lot to pick up the rest of the PAX for a 1.0mi mosey towards the SPX building.  Drills then continue to corner of Ballantyne & Ballantyne (Corporate Pl & Commons Pkwy).
• Start the 2-1-30.  Continual rounds of:
  • 2 minutes Hard (a.k.a. I-pace / Interval Pace / 2 mile Race Pace – find yours here at http://runsmartproject.com/calculator)
  • 1 minute jog recovery and REGROUP
  • 1 minute Hard
  • 30 seconds recovery and REGROUP
  • 30 seconds Hard
  • 30 seconds recovery and REGROUP
• Run over this course (https://www.strava.com/routes/1296732) in the Clockwise direction.
• Run 3 rounds on the East side of the Club.  Cross under 521 in the tunnel taking a long recovery.  Give an option to head back to start point.
• Continue next 3 rounds on the West side of the Club starting in the Club parking lot.  Finish Round 6 heading down Ben Nevis.  Mosey 0.75mi back to the AO.
• COT – total miles between 8.1 (those with extra credit) and 6.3.

Moleskin:

• Coming up with titles for Backblasts saps most of YHCs creative energy for the week (and evidently takes a long time, too!), that’s why Honeybee’s description of his Swift workout was borrowed for this edition.
• Was Champagne lagging this week?  When YHC looked over the Strava Flyby of the workout, Champagne looked like he was about 50 meters behind the PAX at all times, but YHC was pretty sure he was right there in da Club when a Pax called “Car Back” and Champagne responded mid-interval “no, it’s on the Highway”.  Whatever, he was delirious we guess.  Or he was talking about Old Lancaster Hwy.  Or he was delirious.
• 6.3mi was a tad more than the 5.6mi advertised, but that’s due to regrouping.  PAX did excellent work in the REGROUP this week, and the six having a headlamp definitely helped.  Definitely missed a mid-pack StrangeBrew that usually also has the wrist computer programmed with this fancy workout and sounds the end of the intervals for the PAX mid-pack, but that just led to more vocabulary this morning with…
• “Road Hump”, or just “Hump”, “Car Up”, “Ho”, “Hup” as the most common language of the day.  Swift PAX must have their own language when they get out of breath.
• Invasion of South Cackalackie – the word is spreading, and perhaps the Clandestine SoBs invading FortMill from the previous weekend helped, but OneNiner’s tweets brought #TheFort men out in force.  Of course the regulars Ringer and WorldWideLeader were there, and not all of these are from #TheFort, but surely this is the biggest influx of fresh legs (1st or 2nd post) in a long time with Menthol, Bounty Hunter, Rooney, Copay, Wild Turkey, and Tuck.  With the growth of Interval workouts like Swift and Mountain Goat, there’s definitely a need for running-focused days in the workout schedule of the PAX.
• Some more about this I-pace that will come into play again next week.  Hard / Interval pace is about 30-45 seconds slower per mile than your 1-Mile Race pace (see Announcements about your next chance to run 1 Mile race pace).  Find yours here: http://runsmartproject.com/calculator. Hard / Interval pace is also known as VO2Max – the longer you run at your VO2Max, the better.  Not as much benefit if you run the first Interval too fast, then can’t get back up to the Max later in the workout.  Check out this video for more details about I-pace.  STRONGLY suggest that you figure this out before next week.  HINT HINT

Announcements:

• #TimeKeeper / 3rd F following Bagpipe / Swift resumes next week with a new book on Marriage – “The Meaning of Marriage” by Tim and Kathy Keller.
• 1 Mile Time Trial – coming soon to Mountain Goat – check the PreBlasts.
• 1 Mile Time Trial – coming to Swift on 11/3 or 11/10 – depending on Haggis’s schedule.  Since he is co-founder of Swift, we have to run everything through his schedule.

Your Humble Correspondent,

Bratwurst