Running on the Right

Running on the Right

17 PAX pushed themselves to the Vine Parking area at 0515 this morning for a preblasted “Flattish” course for intervals.  After running some hills #notflattish, running on the right #supposedtorunontheleft, passing on the right #ettiquiteorstalker, and spilling some merlot, the PAX got in some interval work this morning.

The THANG:

• At 0500, several PAX went on a jaunt through the business park.
• At 0515, everyone left the Business Park through the side door #ballantyneresort #crossyroad on the 2nd F warm-up towards North Community House.
• After a mile or so, group up the PAX to do the warm-up of walking on heels, toes, high knees, butt kicks (v1 or v2), and a stride for good measure.
• If you’re not Haggis or Strange Brew or Mario, who were probably already shirtless, then remove said heat shield to feel the muggy stillness.  Let’s get running to make our own wind.
• Begin 6 rounds of
  • 3min Interval-pace – Watch http://youtu.be/7dQEwJhHWXk to learn that this means 97-100% of Maximum Heart Rate.  Calculate your pace here – http://runsmartproject.com/calculator
  • 3min recovery jog to regroup the PAX
• Mosey home to arrive back to the end of Bagpipe COT by 0618.
• With all of the pre-runs, Strava dashboard looks like the Swift PAX had between 5 and 8.2 miles total.  Not as much mileage as some at #F3FastTwitch, but Swift PAX had 18 minutes more of VO2MAX (could they find it if it was in their face)?

Moleskin:

• As the Heat & Humidity conversion comes into play during the summer, it’s good to be aware how it affects pace.  Here is a great article written by a local elite running coach for his adjustments for runners using the Temperature and Dew Point during the run. http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
• Using the article, for this morning according to Intellicast , we were at around 72 degrees, 68 dew point = 140
  • That leads to –> 2-3% pace adjustment for continuous
  • or 1-1.5% pace adjustment for intervals.
  • For a 6:00/mi Interval-pace target, the Intervals this morning could be adjusted to 6:04-6:09.
• Running on the Right – Many runners along the North Community House corridor this morning.  A few in particular that were highlights.  First, the women miners with headlamps shining brightly.  Having run on the left side of the wide 4 lane road with median and bike lanes, the PAX stayed on that side of the road and recovered towards the six running on the “right”.  As the two miners passed us (they were running on their “left”), the volume of PAX made them swing out into oncoming traffic.  Well, there was no traffic at the moment, but YHC couldn’t help but hear them mumble under their breath “runners should be on the left side of the road”.  Pebbles proceeded to ask (yes Pebbles was running at Swift and not passed out somewhere or taking a kettle bell swing break) about the etiquette of running on the left.  We explained it’s more about life or death seeing the oncoming cars than etiquette. Not sure if it sunk in.  #stayalive
• Passing on the Right – After the PAX regrouped, we quickly caught up to the women miners again.  This time were on the left, closing the gap, so we had to make that decision, do you say something and freak out the runners (who may be wearing headphones) or not say something and freak them out anyway.  YHC decided to utter a little “on your right” (they were on the sidewalk and we were in the bike lane), and both proceeded to jump a few feet in the air like a scared armadillo and nearly over the bridge railing onto I-485 below.  Still don’t know what we should have done, we did say “sorry”, but seems like a no-win situation.  Perhaps we’ll wear cowbells next time so they hear us coming, or does that sound like a stalker with his bag of knives clanking together…wonder what happened when Cheddar passed them…his keys should have sounded the warning long before.  If Frasier were there, they would of course heard the “swish swish”, but we think OneNiner took on the “swish swish” role this morning – looked like he had gone for a swim, but just turned out it was pre-KBs, pre-run, and Oxygen debt.
• Don’t follow that PAX – more traffic on the road had a sad clown running back through the PAX during a recovery.  Mario was most anxious to EH him, or perhaps thought it was YHC that jest kept running way past everyone, so we were fortunate to call Mario back to the group and have him consider dropping his pursuit of another FNG.
• Merlot – YHC can disguise relieving oneself with #1 pretty well (even on a bike, just don’t sit), but never tried disguising release of merlot over the side of a road railing.  Apparently Haggis was trying out his merlot releasing strategy by making it appearing that he was stretching the hammy then going into a full blown runner’s stretch up against the rail.  No cars swerved on I-485 down below, so not sure if it was a trickle or a flow.
• FNGs – HoneyBee thought it a great idea to include Muppet in the fun today.  Why not lead him 1 mile away from his car and then proceed to drop him to fend for himself?  Turns out Muppet hung in there pretty strong and did make it back to COT with no issues.  Haven’t checked his trunk yet – expecting to find a whole bunch of creepy marionettes.  My M would “love” him for that. #talkingdummiesscareher
• Able to Run – Mr. Bean is transforming into a runner.  Not just because he can’t do anything with the right arm beside turn up the jets in Tolkien’s hot tub, but because this whole thing was a ruse to get out of doing more burpees for a while.  Expect to see Mr. Bean at every “run” event, or just doing the “mosey” at every bootcamp.
• Speed him up – Crossing Johnston Rd is the least favorite part of this route, but it did cause Stump Hugger to grab a course record on his newly created Strava segment “Ballantyne Resort Crossy Road”.  #runlikeyouregonnabecomeroadkill

Announcements:

• Wednesday 2nd F run – weekly run at 7pm from Brazwell’s, but meet at Broken Egg Cafe patio.  Maps provided for 4 or 6 mile route that rotates each week.  This week, there will be a Marathon and BRR Training Plan discussion at 8pm following the run.  Not an official F3 event, so no Backblast, a maybe on the name-o-rama, basically anything to encourage non-F3 guys to attend.