Bull Ring track speed

Bull Ring track speed

Even though the PreBlast was light on specifics, 13 PAX (more PAX than Bagpipe even though they had a rain cover that could have been utilized, and WAS utilized – so what if many of them did the MudRun over the weekend – Bunker and Tuck posted to Swift!) launched from the Vine American kitchen at 0515 for the weekly Speed fest known as #F3Swift.

The THANG:

• 0500 – lots of PAX posted for the early extra credit.  YHC was not one of them, but there were a lot of cars in the Parking Lot.  Someone mentioned that FireHazard? was pushing the pace up pretty high past 2nd F pace, but maybe that’s because he wasn’t doing Swift – YHC never saw him later.  Maybe YHC just heard the wrong name, but someone pushed it for the group.
• 0515 – mosey to the Bull Ring about 1.1 mi.  5 dynamic exercises (heels, toes, high knees, butt kicks, B-skips –> oh those felt good) and we were ready to do the workout of the day.
• Completed two rounds of the following:
  • 2x200m at 1mile Race Pace, 200m recovery after each
  • 800m at 1mile Race Pace, 800m recovery
  • 300m AYG (at 800m Race Pace or F-pace), 4minute recovery
• Head back to COT with an optional extra 200m

The Moleskin:

• Better PAX turnout in the gloomy weather than the average over the past month.  Ultras, marathons, and OCRs must be on the back burner for a while.  It’s all about the 1 Mile Time Trial in 2 weeks!
• The speed was on display today.  HoneyBee, Haggis, and Mario didn’t want to mess around with worrying about 1 Mile Race Pace through the first 200s.  And while the first 800 put a dent in their exuberance, the 300 was a chance to show that most everyone still had their legs.
• However, the group was more moderated in the second half of the workout.  It was evident that it was beginning to take a toll, and by the time the 800m rolled around, there was an epic battle brewing with the weary Haggis and the sprite JRR Tolkien.  Something about Haggis running down Tolkien in the last 200m even though he was trailing by up to 50m at one point.  However, it cannot be confirmed because Haggis is secretive and doesn’t post to Strava!  Here’s where we would have checked on the Fly-By = http://labs.strava.com/flyby/viewer/#563961835?c=dnnx2n9f&z=F&t=1NA6fZ&a=61-dIbo9nCHztZshPcWbIZTumyFeXZwh3b6bIepPnCE&x=10j8&s=8I Because as everyone knows, if it ain’t online, it’s not true!
• HoneyBee wasn’t letting JRR Tolkien run him down this week (like he almost did in the first 1mile Time Trial).  No marathon weariness in those legs apparently.
• OneNiner and Bunker didn’t have the nicks of Mud Runners (must have worn the long socks), and both were apparently glad to be back on “just” the run again.  No mixing merkins and running for a while – doctor’s orders.  Or find a new Tuesday workout that rhymes with “*itch”.
• Welcome to Swift FNG FallOut!  Apparently he “knew” this would be a tough workout, but what his friend General (think he was the EH’r) didn’t tell him is that this would be one of the most difficult workouts that Swift has done.  800s and 300m sprints will put a hurt on the lungs.
• RockThrill – glad to have you back after the sighting last week!  We’ve got all paces at Swift, and we know we can make anyone faster (or at least slow the decline of our old bones). Don’t let StrangeBrew talk you into moving to Area51, just keep commuting like everyone else from Union County and South Carolina to the future-to-be-known-as “Providence, NC” (isn’t that the rumor for Ballantyne?  only our resident Real-estate brokers would know).
• Cheddar and General aren’t just a flash in the pan at Swift.  Both have been pretty consistent and working on things that make them stronger – not carrying a pound of keys in his pocket and getting in some endurance, respectively.
• Mario, don’t worry about the form on those 300s.  Just keep torching the field.  Now, let’s carry that over to running a Fast Mile in 2 weeks and we may find something…

Announcements:

• Ragnar Relay on trails in SC in October.  More info to come, but look it up on the web.  Several 8 man teams being put together for what will likely be a big 2nd F event (at least for JRR Tolkien because he apparently doesn’t think running 16 miles over 3 runs on the trails qualifies as a 1st F).

SYITG,

Bratwurst