#PreBlast – Final Workout for JoeDavisRun

#PreBlast – Final Workout for JoeDavisRun

Swift will be using this week for the Race Week Taper prior to JoeDavisRun. We all start at the Vine in Ballantyne.  0500 Early extra warmth option from the Vine – come early to warm-up and shed layers (if necessary)!  0515 Regular option from the Vine – if you’re already half-baked!

The THANG:

• Warm-up (heading to North Community House the LOOOONG way via bridge, SPX, and Aloft hotel)
• Dynamic stretching drills
• 4x1200m @ Threshold Pace (will be slower than your race pace of last week – find it from the calculator at http://runsmartproject.com/calculator ) with 2 minute rest.  We’ll do it this way:
  • 1200m “North” along North Community House Dr @ Threshold Pace (cones marking each 400m).  From our starting point, end will be near the light at Endhaven Ln.  Minimum Rest for 2:00 minutes.  Feel free to extend rest up to 60 seconds to get a running buddy to start the next one.
  • Reverse route of the 1200m “South” along North Community House – use the proper Left side of the road.  2 minute rest.
  • 1200m “North” to stop light, 2 minute rest
  • 1200m “South” back to start point
  • Recovery jog on the route to gather the PAX
• Cool down back to the Vine (route depends on time).