Hill’s coming with me!

Hill’s coming with me!

So run, you [PAX]… RUN! Tell all the other [PAX] the [BRR’s] comin’!

You tell ’em [the BRR is] coming… and [hill’s] coming with me, you hear?…

[Hill’s] coming with me! – Wyatt Earp

Video Link to movie quote – jump to 3:39

At 0515 on Tuesday morning, 15 PAX shook off the slumber of the night before and heeded the warning that the BRR was coming.  And we all know what fun stuff the Hills had in store.

The THANG:

• 0500 – Pax from Bagpipe and Swift took off for 1.3mi of 2ndF pace warm-up.
• 0515 – As the Bagpipers took on more pre-run, the rest of the 15 PAX headed off in the opposite direction for a little warm-up.
• After 1mi, stop along Rushmore Dr. for some dynamic exercises – heels, toes, high knees (did not realize that Soft Pretzel was so flexible and quick on the high knees), butt kicks, bounding, B-skip
• Mosey over the rest of the way to Ballantyne Commons Dr. to the Westbound direction up the hill otherwise known as Ben Nevis or Soul Crusher.
• Run up Ben Nevis 400m at 1mile race pace effort, recovery down.
• Repeato for 4 times total (and modified for max 2minutes)
• Regroup
• Run up Ben Nevis 200m at 1mile race pace effort, recovery down
• Repeato for 4 times total
• Mosey homeward to COT, but choose your own adventure! to not arrive before 0615
• Total miles about 5.5 – 7.

Moleskin:

• As the PAX increase the mileage on the way to the BRR in a little over 3 months, keep the 1 hour rule in mind.  Don’t increase your weekly mileage by more than 1 hour total week to week.  Ramp up slowly with a 15minute pre-run here, a 15minute post-run there, or running 30 minutes longer on the weekend.  It’s better to run injury free than to NOT be able to run due to an injury.  The 1 hour rule would include Bootcamps and all other running, and it’s at the liberal  end of the spectrum for some suggestions are no more than 10% increase (mileage or time) per week.
• Ben Nevis has been figured at an 8% grade (according to Strava).  One of the toughest hills in SoB land for it’s steepness and length.  Probably why Swift hasn’t taken this on in over 2 years, and this time M. Tussauds was missing, but Haggis took the bait.
• For normal 400m repeats, YHC would like something slightly less steep, perhaps like Rushmore Dr up to the Bull Ring, to get a better feel for pace while not pushing too much, but then why go easy?  Let’s just say most PAX were happy to not run too many more full length of the quarter mile Ben Nevis today.
• As of the writing of this Backblast, YHC holds the Course Record for the F3-BenNevis segment (link above).  That’s what you get when Mario and Haggis don’t post to Strava, or at least Strava hasn’t had time to calculate the results yet…
• Mario, whose calves were wincing on the warm-up for the hills to come, was probably as fast down as up today.  Led pretty much every recovery and for some reason couldn’t wait to get started each time.  He was determined to not let anyone catch him.
• Haggis divided this into two workouts today, one where he blew it out (on the 4×400) and one where he tapered (the rest) for his 50k this weekend.  They’re already writing stories back in the Isles of the day that Haggis conquered the actual Ben Nevis. We’ve already forgotten the date 2 years ago when he opted for Bagpipe instead.
• HoneyBee – never shaken off the mountain.  He was there every step of the way.  And also shirtless from the get go.  Not messing with fabric (or hair) today.
• One Niner & Ringer kept emphasizing that they just did this on Friday.  Thanks to the benefit of Strava, we’ve looked back and found zero similarities.  Apparently, The Brave on Friday just merely attacked the hill aimlessly and most PAX ran faster Down than Up.  That, and OneNiner’s 10lb weight vest helped to get the momentum train going on the downhill.   No wonder FireHazard abandoned Swift today – didn’t want to relive the memories.  But ON&R did drag Heisman along from IndianLand today – Kotters for your second or third Swift post!
• StumpHugger looked at the hill, broke it into mental chunks, and then was relentless in his determination to not let it beat him.
• Abacus stopped in the Ballantyne Corporate pond / fountain on the way back to take a quick dip.  Realizing now that he and Mr. Brady (not present) work hard all of the time and could have one of those contests post-workout with who can wring out their clothes and fill up a 5 gallon bucket fastest…
• Wingman (Kotters) figured that he travels enough on the other side of BC Pkwy to and from the AO, that he might as well take a tour of this side.
• Muppet post for his second time at Swift and is already showing improvement.  Kept it up during the uphill grind and didn’t let up.
• LongHaul’s running form comes to mind when you think of running with power.  And he showed it today up that tiny bump on BC Pkwy.
• DasBoot – Swift FNG with some great running chops.  Let’s hoping he’ll be back to show the PAX how he flies on the flatlands.
• Gumbo – where ya been?  Glad you’re back consistently and getting free of those nagging injuries.
• Bunker – we like the 400m you did in HHI whilst downrange, but would appreciate a little more elevation next time!