PreBlast – Get your motor runnin’

PreBlast – Get your motor runnin’

Get your motor runnin’ / Head out on the highway / Lookin’ for adventure / And whatever comes our way

Swift will launch from the Vine Restaurant at 0515 on Tuesday morning.  We will have a single workout this week, but effort level is up to you.

Suggested Kiawah 26.2 training plan this week calls for 20 minutes Threshold Pace (click link for Pace Calculator), 10 minutes Easy, 20 minutes Threshold Pace.  Suggested Kiawah 13.1 training plan calls for 35 minutes Tempo run.  YHC feels comfortable enough to combine the two and do the first option.  Here is the workout:

• 0500 – Early bird warm-up with optional drills
• 0515 – 5 minute mosey down to starting point.
• 0520 – We will all follow this course as an Out & Back – https://www.strava.com/routes/6761095.  #DISCLAIMER: Endhaven is a dark street with the occasional road hump.  Headlamp not required, but is suggested.
• Swift XL –
  • 20 minutes at Threshold Pace.  Should be around a 5K for most (some under, some over).
  • 10 minutes Easy to regroup the PAX and roughly finish the 10min around where you finished the first segment (probably just get in a group with PAX that you were close to).
  • 20 minutes at Threshold Pace on the reverse trip.  Regroup at 4-way stop near starting point of first 20.
  • 5 minutes mosey back to The Vine for COT.
• Swift HD –
  • 20 minutes of a Progression Run.  Goal to pick up the pace every 5 minutes.  Start at something Easy and work down to finish first 20 at Half Marathon pace.
    • Here’s the Tempo Run explanation from the Training Plan: “This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. The times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.”
  • 10 minutes Easy to regroup the PAX and roughly finish the 10min around where you finished the first segment (probably just get in a group with PAX that you were close to).
  • 20 minutes of a Progression Run in the reverse direction.  Goal to pick up the pace every 5 minutes.  Start at something just slightly above where you left off near Half Marathon Pace and work down to finish second 20 at 10k Pace.
  • 5 minutes mosey back to The Vine for COT.