Farlekking Bergsget

Farlekking Bergsget

http://f3nation.com/2016/06/30/preblast-fartlek/

If the Fartlek is Swedish for “speed play”, then YHC is thankful that KonstigtBrew and ViktminskningDryck let a Flaskkorv lead on this day.

The THANG:

• 0500 – One unsuspecting Site FNG idling in the lot when the Q pulls in.  He gets talked into a prerun on the track for 1mi.
• 0515 – Warm-up lap in the bus lot to wait for more PAX to arrive and one in particular.  Two more cars on the way in, so let’s do a second lap to give them a chance to unload.  The PAX that YHC was expecting is one of them, so let’s head off-campus into Raintree.  Right onto Rounding Run and stop at the start of the Rounding Run loop.  Warm-up exercises between speed hump and stop sign 6 times.
• 0530 – Explain the purpose of the workout – changing speeds and getting some sprinting in.  No pace targets for the day – pure effort.  30 seconds jog, 20 seconds “normal” run, 10 seconds sprint.  repeat for 5 rounds, then a 2:00 jog recovery and to regroup the PAX.  Stay on Rounding Run loop for 4 rounds.  For the 5th round, head back towards SCMS with the 30-20-10 or just make it back with a normal run.  Most PAX end up doing the 30-20-10 on the way back and all make it with a few minutes to spare.
• Circle up, cooldown dynamic stretching – standing high knees, standing butt kicks, front to back leg swing, side to side leg swing, and ankle rolls.
• COT and announcements

Moleskin:

• YHC and M*A*S*H get in some laps on the track at 0500.  Turns out he’s headed to our nation’s Air Force Academy in Colorado Springs, CO, as a cadet in a few weeks, and we were able to connect as YHC’s father was a graduate and YHC was able to spend a week there in HS as a soccer camper.  Beware the altitude, though they do say that running in humidity is poor man’s altitude training.
• It’s great to be back at MountainGoat where running beginners and experienced PAX alike in Area51 have a chance to take on Interval running.  SlimFast and StrangeBrew run an excellent site where they insure all PAX are included.  Lots of new faces including Queen and Slice.
• One of the challenges with a time-based workout with so many small intervals is keeping the PAX together and in sync.  One idea, instead of yelling out each start and stop, was to flash a headlamp at the start and end.  Would like some feedback from the PAX in the comments if that initially worked or not.  Certainly it was made easier by having a 2nd watch on SlimFast sounding the tones of each interval, but the challenge is that sometimes things get off sync and it feels like either time stands still or gets faster.
• Kilowatt continues to forge ahead in the running and showing the grit and determination needed for a BRR in about 2 1/2 months.
• Pele pushed through the sprints showing the extra gear needed to continue building speed.
• Not sure who the two PAX were that were blazing out front on the first several sprints, but pretty sure they were Queen and Slice.  Mr. Bean wouldn’t let them too far out of his sights.
• How do you Sprint, keep a watch running, guide a tethered runner telling him where the speed bumps are, and keep it all together?  Props to SlimFast.
• Sensei can Sprint, can do all of the dynamic standing stretches, and probably can boogie.  Once he got the ankle rolls as the PAX figured out how to describe them, he’s readying his aution for ballroom disco dancing.
• We’re going to hide some cameras and film The Mouth’s warm-up exercises.  Pretty sure his family, friends, and co-workers would see a new side of him.  Or at least that’s what he thinks (and says) every time we do anything but run straight and “normal”.
• Fireman Ed, despite the pull of the fartsack, decided to run in to the workout.  He apparently needed an escort by Mr. Bean on the way home, but we think he made it safely.
• Huggie Bear continues to run PRs and improve his pace.  Something about MountainGoat and how the PAX can motivate each other is working!
• Despite projectile vomiting “apparently” keeping him from Swift on Tuesday (the 2.0, no the Tootie), Tootie shows at least two additional running workouts during the week, though this was the first one where drinking non-water afterwards was not involved…keep up the streak!
• Great having Carlton show at the workout, but pretty sure that he only shows if YHC posts.  Someone else bother that guy and get him to post!  Lives in vicinity of Carmel Baptist.

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