#PreBlast – Wake the Neighbors with a 2/1/30

#PreBlast – Wake the Neighbors with a 2/1/30

It’s time to wake the Neighbors in Ballantyne Country Club with a Fartlek style run.  We still have until 8/8 for the “real” Kiawah Marathon training to start.

The THANG:

• 0500 – Extra Credit warm-up – FiA calls this “early bird” for some reason…
• 0515 – Launch from the Vine Restaurant and head up Ben Nevis for the warm-up.  Start dynamic drills once inside BCC on James Jack Lane.
• 0530 – Start the Rounds of the 2/1/30 while navigating through the BCC.  Route isn’t critical (but perhaps we’ll avoid The BEAN hill) since there will be regrouping, but we’ll attempt to keep it moving in a generally positive direction.  The intervals are:
  • 2 minutes Hard
  • 1 minute recovery
  • 1 minute Hard
  • 30 seconds recovery
  • 30 seconds Hard
  • 30 seconds recovery
  • Rinse and repeat until time is called. Expect 6 rounds.
• 0615 – Arrive back at the Vine for COT
• 0630 – 3rdF with Madame Tussaud kicking off “Legacy” at Einstein Bagels.  Intro this week, so you don’t need to have the book yet, but best to get on it ASAP.  https://www.amazon.com/dp/B00OGUP7RQ/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1