Going Hillish

Going Hillish

7 PAX decided that posting at a 0500 0515 workout was a better idea than sleeping in after staying up to watch the Splash brothers eliminate the Thunder in Game 7 of the Western Conference NBA finals.

The THANG:

• 0500 – at least Frasier and Bunker moseyed on early for some extra warmup.
• 0515 – rest of the crew left together from the Vine Parking lot for a Warmup about 1mile. Dynamic exercises and strides.
• Mosey over to the “Bagpipe” hill.  Starting at the lower parking lot entrance to TIAA, head up the hill by the way of 4 rounds of 30/30/60:
  • 30 sec Hard (effort at 1mile Race Pace) uphill, recover down
  • 30 sec Hard uphill, recover down
  • 60 sec Hard uphill, recover down
  • 30 sec Hard uphill, recover down
  • 30 sec Hard uphill, recover down
  • 60 sec Hard uphill, recover down
  • Untimed backwards run up to “30 second mark”, recover down
  • Untimed bounding up to “30 second mark”, recover down
  • 60sec Hard uphill, recover together
  • Untimed Hard Downhill (about 30 seconds), recover up
  • Untimed Hard Downhill (about 30 seconds), recover together
  • 60 sec Hard Uphill, recover down
• Mosey home
• Total mileage – between 7.25 for the Early Crew (Frasier on Strava here) and 5.5 for the Regulars (Cheddar on Strava here).

The Moleskin:

• Shirt report – 5 go “Metro”, 1 represents F3Charleston, and 1 keeps on his sweaty shirt as a 1lb weight vest.
• Once the “F3Bagpipe Hill Climb” was Preblasted, surprised that Mario, JRR Tolkien, and OneNiner didn’t show up for a chance to put themselves on the Strava leaderboard for this segment, but come to find out most, if not all, had already partaken in a little race on the segment on Saturday to attempt to take down Frasier as current segment champion (disregard the women on the leaderboard that are only there because they forget to stop their GPS watch after driving away from a workout at the Sara’s YMCA).  In the end, it was just Frasier and Haggis that decided the first 60 sec interval would not be 60 seconds, but instead how ever long it took to race the F3Bagpipe Hill Climb segment to see who could take down Frasier’s improbable previous 36 second Course Record.  Turns out, it was 36 seconds again with Frasier just edging out a speeding Haggis, and they earned the extra 24 seconds to rest until recovering with the rest of the group.
• A very compact group this morning, and not just because of the short intervals, but these PAX must love the hills!  Cheddar continues to come on strong in his training.  Wild Turkey, fresh off an Age Group placement and 5K PR, was not only doing well on the speed, but his endurance continues to increase with leading the PAX back on the way in to COT.  Long Haul is rediscovering the speed again – and it shows when he stands out at the Bootcamps.  Bunker was moving – pretty much every hill segment well under 6:00/mi pace – time to set a new 1mile PR…
• The new Sara’s YMCA sure has added some vehicle traffic.  At least they are fellow fitness-minded peeps and know what a pedestrian is doing moving rapidly on the side of the road.  The cars are patient, but they are frequent.

Announcements:

• #SummersEveRun is on for Wednesday nights at 1900 from Brazwell’s.  This week is the SOB Hump Day Happy Hour (HDHH), so after your 4 or 6 mi run, plenty of additional 2nd F.