Fast Finish Hills

#Cobains on the Delay for this Backblast of #F3Swift last week on July 26, 2016.

The THANG:

0500 – several PAX in for the early crew. Strava results showed these PAX got in almost 8miles on a Tuesday.
0514 – Full disclaimer (we do that at Swift?) and then we followed the Preblast for this workout very closely. The only updates were that we got in 4 total rounds. Here was the Preblast:

http://f3nation.com/2016/07/25/preblast-fast-finish-hills/

The Moleskin:

YHC ~~ripped off~~ modified this workout off somewhere from the Internet on Runner’s World, Competitor.com, or something like that. It was unique from what we have done before for hill work (for there are few hills in our area that have a nice “flat” in the start), but it was fit into a common 200, 200, 400 workout that we have done before.
In all, seems like a workout that we can repeat with great location with minimal traffic, close-by, the gradual and straight hill, wide course, well-lit, and the “moderate” hill. Perhaps having a steeper hill would be nice, for example Ben Nevis or the Bagpipe hill, but we would need some planning to make those fit the 50/50 flat/hill experience.
Welcome to Site FNG Doc McStuffins who YHC chases around at most Bootcamp workouts (and not only because those are YHC’s “off” days…), and Kotters to Dasher who was out for his second Swift (but may not come back for another year now). Doc was bringing it early on, for YHC did say it was all about “effort”, but he quickly found out what a 35 minute workout entails as far as continuing that same “speed” through the end of the workout. Perhaps
Mr. Bean had his normal “horse-whispering” going on to encourage and motivate the PAX on the hill, and YHC certainly knows that he would be worried if he was on the same BRR team and Mr. Bean’s van came by with YHC walking… Somehow, Mr. Bean would make us want to run harder, either to catch up at the next exchange zone and smack him, or to get a fist bump for helping through the pain zone.
Apparently, One Niner was the teacher’s pet at school. He listens to the instructions, doesn’t rush to turn in his test too early because everyone else is, and quietly moves up the class rankings nailing A’s all the way.
Pebbles won about half of the intervals. Though they were all on the recovery half. Apparently he doesn’t need to recover as slowly as the rest of us. He still kept it going strong on the other half of the intervals. Impressive for this relatively new “Swifter”.

Your “Running” Public Service Announcements for the week: