The Brixham Green 500

The Brixham Green 500

The Brickyard, Watkins Glen, Talladega, and Darlington.  All famous tracks on the NASCAR circuit.  This week at #F3Swift, 22 PAX got to experience the newest track on the circuit, the Brixham Green.

Here is the Strava Fly-by to prove it.

The PreBlast: (posted again for Fire Hazard’s benefit since he purposefully never reads it):

http://f3nation.com/2016/08/01/preblast-brixham-green-take-2/

The THANG:

• Warm-up 1.3mi (optional)
• Bring your water bottles (optional) to drop off at the workout’s start/finish area
• Warm-up 10min with easy running with the full PAX
• Warm-up drills for 5min (heels, toes, high knees, butt kicks, and stride)
• Review the PreBlast that FireHazard didn’t read.  Answer questions about “T-pace” and “Comfortably Hard” and “how much rest” and “what’s the course” and then Bunker takes off…
• Start the iPad timer at the start / finish / 0.5mi lap point, and “3, 2, 1, let’s go”.
• Workout:
  • 1mi (about 2 laps around the Brixham Green) at Threshold Pace
  • Pitstop for a minimum of 60sec or a maximum of 90sec to gather some PAX in front or behind you before starting next 1mi interval.
  • Repeat until 0605.
  • Somewhere between 4 and 5 intervals were completed by most of the PAX.
• Cooldown back to COT.

The Moleskin:

• We had a nice misty sprinkler wetting the PAX as we came around one of the corners.
• Having the water bottles available was key.  Don’t know how much hydration helped, but it was a comfort and an assistance to making sure we slowed down and took the rest of 1:00-1:30 between intervals.
• Running in groups keeps like-speeds together, but still strings us out a little.  Certainly the challenge of running past others and getting passed makes you keep the effort high (unless you are JRR Tolkien and nothing but your high HR makes you change your speed).
• 1st mi should have felt good.  Then it got real.  It was all about trying to hang on to keeping the rest interval honest and keeping the pace even on the laps.  Some accomplished the even pace better than others.  You statisticians will have to tell YHC if this is a good measurement to track that – the average of how much did each interval deviate from the average of all your intervals. I.e. intervals of 7:50, 7:55, 8:00, 8:05, and 8:10 would be a 6 second spread based on an average of 8:00.
  • Gumbo – 17 second spread
  • Citgo – 4s – and also holds Brixham Green lap record (someone oddly named this segment Brixham Hill) at 2:47 (5:44/mi pace).
  • FireHazard – 14s
  • Bunker – 2s
  • Honeybee – 9s (from Garmin connect)
  • Mario – 9s
  • JRR Tolkien – MAF-ish
  • Tiger Rag – 4s
  • The Mouth – inconclusive – learn to use the LAP button…
  • Bratwurst – 2s
  • Outback – inconclusive – learn to use the LAP button…
  • Longhaul – 24s (or 7s without the last one)
  • OneNiner – 28s (or 9s without the last one)
  • Geronimo – 18s
  • If you weren’t listed on this analysis, then it’s because you 1) didn’t use a GPS measuring device OR didn’t submit your certified results from your Timex or Mickey Mouse watch in writing to Bratwurst by the time of this posting; 2) your GPS device isn’t connected to Strava or Garmin Connect; or 3) YHC doesn’t like you and didn’t want to help you get faster and more consistent.  NOTE: If you want some advice or guidance with any of the first two, see Bratwurst.  If you want some advice with the 3rd one, fill out a comment card and drop it in the box!
• What won’t show up in the results on Strava are Fahvra pushing Citgo all morning (don’t worry TR, Fahvra can’t fill in on your BRR team – he’s “busy”).   Swift FNG Snookie fighting through some nasty sinus stuff to keep moving the whole morning.  And the rest of the PAX that just said to heck with the heat, humidity, darkness, dampness, early hour, and these insane intervals (even Honeybee said “ouch”) to push themselves and get better.
• This was a fun one gents!  Thanks for the opportunity to lead.

-Bratwurst

Announcements:

• it’s not too late to sign up for a $55 entry to the Kiawah Island 13.1 or 26.2 that takes place about 18 weeks from now on December 10, 2016.  Check out the Preblast and follow the instructions – http://f3nation.com/2016/02/29/preblast-2016-kiawah-marathon/
• Look out for an addition soon on that PreBlast for training plan ideas.  One 26.2 plan (that starts next week) and one 13.1 plan (12 weeks long) can be “subscribed” to from your smartphone calendar.