Pre-blast: Fast Twitch

Pre-blast: Fast Twitch

Several Fast Twitchers are running the Palmetto 200, YHC included, as part of a 6-man ultra team. Fast Twitch will provide a good P200 training option tomorrow.

Tempo-pace, or tempo-run pace, is what you can maintain running all-out for 60 minutes.  For most, this pace is approximately 20 seconds slower than 10K pace and approximately 30 seconds slower than 5K pace.  See #23 in this article HERE.  You may want to read the rest of them as well.  YHC’s target pace will be 7:45.  This should allow me to run about 7.5 miles in 60 minutes.

We will start at SCMS and travel south on 51 to Charlotte Catholic High School.  Enter campus and continue down hill.  Enter parking deck and run up ramps to level 4 (target). Turn around and run the ramps back down.  Follow your route north on 51 back to SCMS.  When you reach SCMS, if there is time remaining, turn around and proceed south into oncoming pax.  Continue running until you must turn around for 0615 arrival at SCMS.  It is approximately 3.5 miles from SCMS to level 4 of the parking deck.  If you will not make it to the target within 30 minutes, turn around and begin return trip to SCMS at or slightly before 0545.  We will run on the south side of 51 (SCMS side) both ways except to cross to CCHS.  This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences.

If the above is not of interest, Bratwurst has 200/600 intervals on tap for Swift.  Reflective vests are recommended as we will cross Rea, 51, and Carmel a few times.  If you are running the P200 this is a good time to train in the gear you are required to run in.