Green (Brixham) with SPEED

Green (Brixham) with SPEED

22 men gathered on the GREEN fields of Ballantyne on Tuesday morning for a weekly dose of some SPEED.  Here’s what went down.

PreBlast: http://f3nation.com/2016/08/29/preblast-green-with-speed/

The THANG:

• 0500 – Several PAX for the optional pre-run launch from the Vine while YHC visited the Brixham Green to lay down some cones.
• 0515 – Gather rest of the PAX from the Vine for more warm-up.  Mosey toward the Brixham Green loop (https://connect.garmin.com/modern/course/13457389) and drop a bottle if you want, then continue on the loop to get our bearings for the intervals to come.  After about 10min of running and 5min of warm-up drills (with the B-skip thrown in in honor of Mario, who was DR), make sure the PAX know the intervals.  Stop when the clock ticks 0610 and head back to COT.
  • 1600m (2 laps of the Green) with 5min recovery – recovery is about 1 min less than the interval run, or about half the distance.  Make sure you get in adequate recovery, and suggestions are to catch up or drop back with another PAX on recovery to at least not be on your own the WHOLE morning.  Seemed to work out decent.
  • 1200m with 4min recovery
  • 1000m with 3min recovery
  • 800 with 2min recovery
  • 400m with 1min recovery
  • start going back up with 800m, 1000m, 1200m, 1600m
• 0615 – Everyone back in the lot before Bagpipe, but not soon enough to have to look busy as if we were standing around for a while.

Moleskin:

• A lot of PAX came out for this one.  Even a FNG to F3 came to Swift, which doesn’t normally happen, but of course we welcome any guy that wants to get his run on to come to Swift.  Challenging for us all.  #IronSharpensIron
• Workout called for mix of 1600, 1200, and 1000, but YHC modified it to put it in the stepdown intervals to give some variety and shorter intervals to look forward to.  If we had to go back up all the way, would have been very difficult.  Typically, max interval distance (the running part at I-pace) should be 8K (about 5mi) OR 6% of your weekly mileage (and whichever is less).  The max intervals for distance of 8K in that fashion would have been 1600 down to 400 and then back up to 1200.  Fortunately, we didn’t have enough time!  The longest anyone got was 5.8K of intervals by making it back up to 800m, so at 5.8K total I-pace, that meets the 6% mark for a 60 mile week! Probably enough for everyone because most aren’t doing 60 mile weeks, YET…
• Haggis – back after a hiatus, good to see this PAX in recovery mode.
• Rock Thrill – Great to have this brother among us this morning.  Not often do we get his wisdom and steady attitude.
• Nard Dog – starting to really lay down the miles these days.  Comes to work every week and the speed progress is showing.  Is he picked up on a BRR (wait, YHC should know the answer to that one, yes he is – SOBs)  or Ragnar team yet?  Look out!
• FNG Hunka Bunkas, brought by Bunker, came out after only 1 week living in Charlotte.  Either he works for Bunker (refer to Flint / MT relationship), or Bunker has some dirt on him, because that has to be the fastest EH ever.
• Long Haul – got to be the best close on a 1000m interval of the morning.  Came shooting around the corner walking down the other PAX in his group.  Strong work!
• Transporter – evidently this PAX (site FNG?) knows Transportation, for he was blistering up the track today.  Strong push on the 400, almost put YHC down a lap.
• Citgo – only gets faster as the intervals roll on.  Even though he said he would be the “slow” man on a CRC BRR team, would be an absolute steal on any relay team.  Great to have around and help lead the PAX.  However, you might ask him what he’s doing in the bushes all of the time.  Seems at least once each morning he comes sprinting from some landscaping area right before we start the next interval.  Secret stash?

Announcements:

• Church on the Street – assist serving breakfast to some of the homeless community of Charlotte.  Sunday mornings.  Sign-up link: https://m.signupgenius.com/#!/showSignUp/9040b44a5ab23a57-church2 .  Contact @F3Strawberry for details.
• 3rdF-Timekeeper – Resumes from Summer break next Tuesday.  0630 at Einstein bagels.  Picking back up with book “Crazy Love” by Francis Chan.  Next book will be a leadership themed book called “Legacy” by James Kerr.  Intro video here: https://youtu.be/KKvzExoH2Gg
• Next Week at Swift – BRR Taper – We’ll be keeping up the Intensity, but reducing the Duration to keep the legs sharp.  Familiar 1200m Threshold Pace intervals with 2min rest between each interval.