3K / 3000m / 1.86mi #makeSwiftFastAgain

3K / 3000m / 1.86mi #makeSwiftFastAgain

SYITG – It’s an ending to many posts that means See You In The Gloom.  Well, it was so gloomy this morning that YHC and the 14 other PAX didn’t have to use expensive hair product to get that Greaser look.

Preblast instructions:http://f3nation.com/2016/02/01/preblast-a-harder-workout-made-easier-by-the-pax/

The THANG for Swift:

• 0500 unified early crew sets out for the traditional warm-up.  It was so warm, we burned the candle a little too fast on this one.  Not counting the 1.3mi as “official”.
• 0515 grab the rest of the PAX for some 2nd F running and warm-up drills.  By the time we were done, PAX shed layers and were only 1.5mi into the run.  Head to the outer Bull Ring.
• Run at 1 mile race pace (or Repetition Pace from the good Dr. Jack Daniels at http://runsmartproject.com/calculator ), recovery is a slow mosey.
  • 200m Interval, 200m recovery
  • 200m Interval, 200m recovery
  • 600m Interval, regroup to the Six and recover at least 600m
  • That’s 1 set and included 1K (1000 meters)  run at 1 mile race pace.
  • 2nd Set run in opposite direction on the Bull Ring.
  • 3rd Set run same direction as the first (to avoid the bigger outside leg syndrome that affects a lot of track athletes…).
• Run back to COT.
• Arrive so early that PAX circle up for some Cumberland County Viaducts IC x 10 per side.
• LBCs IC until Bagpipers are done gawking at our incredible endurance to exercise until 0615

The Moleskin:

• We did a similar workout 2 weeks ago, but what a difference an extra 200m makes!  All intervals run at the same pace in order to get that fairly terrible feeling that builds up in a 1600m / 1 mile race.  Heartrate at MAX.  Legs getting heavy.  Good stuff…
• Total of 3000 meters (that’s 1.86miles for Mr.  Bean) run at the 1 mile race pace.
• Form is critical at the R-pace.  The goal of R-pace is to develop Running Economy – speed that feels (relatively) easy.  If you can’t hold form through the workout, then you need to back off.  Hence, the recommendation from Dr. Jack that 2 minutes is really the MAX for these intervals.  Since only a handful of PAX were barely under 2min for 600m today, recommendation given for 600m #2 and #3 to at least try to finish a 400m OR end at 2 minutes OR push yourself past reasonable limits.  Pax choice. #disclaimer
• Only a few PAX went “Metro”, but many more were waiting for Abacus to follow suit before joining in.  Abacus didn’t cave to the pressure.
• Kotters to Teddy, Tootie, and OneNiner.  Great to have you all back post #fartsack / #babyinducedfartsack / #roadtorecovery
• Haggis was prepping for the 1 mile race today by going out strong, holding back through the middle, and then finishing with all he had.  PAX learned a new word chunder , but apparently only JRR Tolkien was “near” chunder after the last interval when he was hunched over, staring at the ground, and gathering himself for the run back to COT.
• Heard reports of Gumbo turning it on and surprising some folks. #speedkills
• We weren’t going 8 mi today, which somehow makes things “great again”, but instead are sensibly building toward a goal of taking down the mile sometime in early Spring. YHC is looking forward to some of the workouts planned. Starting off a workout with an 800m at R-pace? Going to F-pace (Fast) – thinking about unbridled speed – for all of you PAX that want to tear up a 200 but can’t hold on to the goal of the 600… you’ll get you day to prove the raw speed, kept in check of course. Just be patient.
• Are you looking to maintain this speed? Get in a 2nd speed workout during the week – something like DevilsTurn on Thursdays or MountainGoat on Fridays and then also hit some Long Slow Distance (LSD) on the weekend. Build up that endurance slowly and avoid injury.
• New LSD Sunday morning options. Not really new, just getting more momentum. Look on Area51 app for SOBLSD. It is a Twitter / App announced workout that will mostly happen on Sundays 0600 – 0800. There will be pace group options and maps at each workout so everyone can find a place in the pack. This week, meet at Kohls in Marvin – this is just south of Blakeney on Rea Rd & Tom Short Rd. 0600 for a 4 mile Pre-run option. 0630ish (when 0600 crew gets back) for an 8 mile option. There will be maps for shorter runs.