#PreBlast – Diverge, Taper, or FartSack?

#PreBlast – Diverge, Taper, or FartSack?

South Charlotte’s weekly Speedfest known as Swift will convene at 0515 on Tuesday morning at the Vine American Kitchen restaurant parking lot in the unofficial unincorporated town of Ballantyne, NC.  In the interest of granting options for XL, HD, and Ragnar Relay participants, please see below…

The THANG:

• 0500 – Early Bird warm-up.  2nd F Pace.  Drills optional.
• 0515 –
  • Option 1 (Swift XL) – course is https://www.strava.com/routes/6698348
    • 5min warm-up to the course starting point
    • 15min Threshold Pace, 3min Rest & Regroup
    • 15min Threshold Pace, 3min Rest & Regroup
    • 10min Threshold Pace
  • Option 2 (Swift HD)
    • 15min warm-up with 2nd F running and drills
    • 200/200/400m Intervals along Rushmore Dr.  Cones prepped and ready.
  • Option 3 (Fartsack) – Don’t show up.  You could say this is a taper or a “smart sack”.  Your choice.
• 0615 – Back at Vine for COT with Bagpipe
• 0620 – Extra 10min 2ndF running option
• 0630 – New 3rdF TIMEKEEPER study on the Gospel of John.