Run right through the recovery

Run right through the recovery

18 men left the Vine on Tuesday morning with one thing on the mind, “Recovery is for later.”

PreBlast AND the THANG (because we followed it to the T, for once, well, we did 6 intervals and 2 optional):

.@f3sob #F3Swift #PreBlast Hitting the road running again… https://t.co/R2ZnP0OVnt #ontoKiawah

— Bratwurst (@bratwurst_f3) September 12, 2016

The Recap:

.@F3Sob 18 PAX got in a free Speed workout at #F3Swift #sobCounts – nine of them after racing this weekend, many doing @KIGRmarathon

— Bratwurst (@bratwurst_f3) September 13, 2016

The Moleskin:

• 7 of the PAX at this workout (Gumbo, HoneyBee, Tootie, ThinMint, FireHazard, Haggis, Bratwurst) went racing in the hills of the Blue Ridge Mountains this weekend somewhere between Grayson Highlands, VA, and Asheville, NC.  Abacus was kind to drive some of the PAX around.  If you want a blow by blow recap of the race, here’s a good recap:
  • Race winners: http://www.charlotterunningclub.com/Latest-News/4248545 (and the first F3 team using the criteria that at least one of the runners, in this case “Material Girl”, attends F3 workouts).
  • First F3 Ultra team: http://f3nation.com/2016/09/13/dropping-the-mfmic-on-the-brr/
  • Columbia Teams: http://f3nation.com/2016/09/15/brr-2016-upstarts-vs-old-pros/ 
  • F3 RunForHolland: http://f3nation.com/2016/09/12/brr-team-f3-runforholland-com/
• 2 of the PAX at this workout (Mario, JRR Tolkien) took on some Spartan racing in Fort Bragg over the weekend.  Apparently, they did pretty well, but shame there isn’t photographic evidence available at my fingertips right now.
• For the PAX training for long-distance endurance in the Kiawah Half or Full Marathon, this workout marked the end of the Interval Pace (2mile race pace) phase.  To partially save the legs, we dialed back the planned workout from two weeks ago (1600, 1200, 1000) and instead went for a time-based Interval of 3minutes at Interval pace with a 2minute recovery jog.
• While it was mostly flat on North Community House, there are some intervals that were definitely in a uphill direction.  They were pretty hard just given the breathing at VO2Max that this Interval speed requires.
• If Fahvra ever gets a watch, he won’t have to sandbag on the beginning intervals with a recovering ThinMint and then leave the PAX behind on the latter half as he finds the next gear.
• Somehow Haggis snuck into the BRR over the weekend and then continued to push at Swift to give his old foe HoneyBee a run for his money, at least for a while.  Bunker stayed close on their heels.
• Mario and OneNiner (and perhaps someothers) thought 3min intervals were too short, or the recovery was too long, and could be spotted doing Burpees after each interval.  Not sure they understand that Swift is a workout where you NEVER put your hands on the ground (unless it’s to catch yourself from falling).  Abacus and CableGuy know this, and YHC is pretty sure there was no way they were taking part in that madness. #runningisplenty
• Tootie may be reversing the trend with Frehley’s Comet of making more Swift workouts AFTER the BRR, but both were seen working hard even though we went far away from home.
• The big main pack of Gumbo, Fire Hazard, OneNiner, Long Haul, JRR Tolkien (if he was actually doing the same workout, hard to tell these days), and Mario — there may have been others including UnFair and Ringer but Strava is empty and YHC’s memory is lacking — got in the requisite 6 intervals.  Some even pushed to get in the 2 extra on the way back.  Workouts keep getting longer with the Kiawah half and marathon looming.  Many options will be given to go longer each week.
• Next Tuesday will likely lead to a split Swift.  Some will be going slower speeds to go longer intervals and some will go faster speeds to go shorter.  Pay attention to details in the PreBlast.