#Preblast – Short and Sour

#Preblast – Short and Sour

The weekly interval running workout known as Swift will launch at 0515 Tuesday from the Vine Restaurant in Ballantyne.  XL and HD will be together, but there are two options for intervals.

The THANG:

• 0500 – 2nd F warm-up from the Vine.  To include optional drills until 0515.
• 0515 – launch from the Vine and head to the Brixham Green.
• Swift XL:
  • 0520 – if you didn’t get about 20 minutes of warm-up in before this, too bad.  Start running anyway.  We’ll be running around the Brixham Green with each interval heading in the opposite direction from the last (i.e. first one is CounterClockwise, next is Clockwise, CCW, CW, etc.).
  • 8 x 6min Threshold Pace with 30 second rest.
    • In 2 attempts, I’ve never been able to complete this workout.  Either went too fast, didn’t feel ready, or psyched myself out.  #ISI  #runsmart
  • 0612 – COT
• Swift HD:
  • Continue warm-up and drills until 0530.
  • 0530 – Training plan calls for a 1-mile race pace workout over 7x400meters with 400m jog recovery, so either do that or there will be cones setup to extend to…
    • 4x200m w/ 200m recovery,
    • 2x400m w/ 400m recovery,
    • 600m w/ 600m recovery
    • 2×400 w/ 400m recovery
    • 4×200 w/ 200m recovery
  • 0610 – Head to COT
• 0615 – COT w/ Bagpipe at the Vine lot.

SYITG,

Bratwurst