#PreBlast – Hit the road running again…

#PreBlast – Hit the road running again…

Just a few short days after a number of PAX hit the mountains of the Blue Ridge Relay, we’ll be back at it on Tuesday morning in Ballantyne for the weekly running interval workout known at #F3Swift.  Even if it is just to stretch the legs again, we’ll be running middle distance intervals, so come join us and stay in shape for Fall season.

The THANG:

• 0500 – Early bird warm-up with Easy running.  Start from the Vine Restaurant parking lot in Ballantyne.
• 0515 – All PAX leave the Vine lot and head over to North Community House near the Met Life building.  Easy running on the way, then some extended drills to get all your BRR and Spartan body refreshed.
• 0535 – 5 rounds of the following: 3min at Interval pace, 2min jog recovery.  Interval pace is a VO2Max “Hard” interval run at a 2mile race pace – calculate your’s here based on a recent race time – http://runsmartproject.com/calculator.
• 0605 – Head back to the Vine for COT.  Optional to get in 2 more rounds on the way back by taking the “long” route.
• 0615 – COT and then optional extra cooldown
• 0630 – Optional 3rd F at the Einstein Bagels.

SYITG,

Bratwurst