F3rtlek not so much, just Fartlek

F3rtlek not so much, just Fartlek

At 0515 on Tuesday, an Actual Shovel Flag was planted, and 11 PAX headed off into the Gloom for the weekly Running Interval workout known as #F3Swift.

The THANG:

• Warm-up (1 PAX drops)
• Drills (1 PAX adds)
• Preblast was here = http://f3nation.com/2016/01/11/preblast-fartlek-danish-style/
• 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the Bull Ring CounterClockWise
• 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the Bull Ring ClockWise
• 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the “Square” around the Putting Green
• 5 rounds of (30seconds at a jogging pace, 20 seconds of a normal training pace, 10 seconds of a SPRINT), 2 minutes jogging recovery – done on the Rushmore Hill
• At 0600, head back to COT, 2 options A) The direct route of 0.5mi,  or B) The indirect route of 1.3mi.
• Get back to COT early, so let’s A) take off like Honeybee (LIFO); B) join in some Bagpipe COP with Dolly or Merkins, or C) Refusenik

Moleskin:

• What a fabulous morning for Swift following the JoeDavisRun showing by the Area51 PAX.  Of the PAX that posted this AM, we had three 10K finishers (StumpHugger, Gumbo, Abacus), a 5K 2nd Place Age Group winner (JRR Tolkien), a 5K 2nd Place Overall winner (Haggis), and a 5K finisher that ran with his 2.0 in their first 5K together (StrangeBrew).
• Goal this morning was to get back to some good running, stretch out the legs, and look forward to another cycle of training that starts next week.  While the workout seemed easy starting out with over half including some easy jogging, there’s definitely an opportunity to push yourself.  It’s go at your own pace, and some of the PAX took that literally.
• Haggis shot out of the cannon on the first SPRINT, but then decided to modify later by doing a jog for 30 and a solid run for 30.  Probably better for taper for the 26.2 this weekend.
• HoneyBee decided he would try to get Haggis to push as much as possible and gave LOTS of verbal encouragement.  Probably smarter than racing considering he is also in taper mode for Charleston 26.2.
• JRR Tolkien looked in Sprinter form today with great leg lift, arms, and stride.  If the F3 Football stuff was full contact, YHC would not want THAT running his direction.
• Bunker and Tuck seem inseparable and can probably now use their workout time to bill for overtime work hours.
• Abacus, still happy about coming off his 1:06 victory over Chelms in the JoeDavisRun 10K, was not holding back.
• Great to see CableGuy knocking the rust off the running legs. #Kotters
• A healthy Outback makes for a swift Outback.  2 week streak continues.
• Stump Hugger, after his drive from the SouthEastern-most tip of SOB Land, did find the PAX on the BullRing despite us using an alternate location.  Leveraged his inner bloodhound.
• Brew, Brew, are you there?  Evidently switched sides mid-workout and playing for the other team when we got back to COT.  Pretty sure that is a first for any PAX.  Several choose Bagpipe for the day but do Swift Pre-run, but until now, none have switched mid-workout (at least it was before it got real serious).
• Gumbo (and other Endurance PAX), even though the SouthPark RaceFest 13.1 is next, DO NOT FEAR the Swift schedule of the next couple of months.  Even though DevilsTurn aligns closer with more Endurance intervals required for Half-marathons, Swift will build that strength needed to make Speed seem easier.
• So, what was all of the running back and forth and around this morning you ask?  You may have seen these reports of runners doing odd shapes for running routes before:

• And you’re probably familiar with this:
• So the goal with the route this morning was to have fun and “write” something like the F3 logo – hence F3rtlek.  While 85% successful, it looks like a Q-fail because it’s hard to figure out – check out the results here from Tuck (which only looks even halfway there if you have a login):https://www.strava.com/activities/468672934
• Thanks for the opportunity to lead you gents!

Announcements:

• Swift starts a new cycle next week – 1Mile training!  Goal will look forward to a planned 1Mile time trial when the weather warms up!  1Mile training will feature fast and short intervals.  3minutes or less, but most in the 1 and 2 minute length. Perfect for ANY F3’er or Swift FNG.
• F3-DaVinci at Blakeney starts this Saturday at 7am.  Doubledown opportunity since Stonehenge will run from 0600 to 0645.