Back the Basics on the Bull Ring

  • When:12/20/16
  • QIC: Bratwurst
  • The PAX: Abacus, Nard Dog, One Niner, Mario, Haggis, Fire Hazard, Bunker, Swift FNG (?), Das Boot, Bratwurst


Back the Basics on the Bull Ring

10 PAX launched at 0515 on Tuesday to get back to some speed and interval basics at the loop around Ballantyne Corporate buildings (13860 – Chandler, 13850 – Hixon, and 13840 – Simmons), otherwise known as the Bull Ring.

The THANG:

  • 0500 – Several PAX head out from the Vine parking area for an early option of 2nd F running.
  • 0515 – 10 PAX head out on a slightly deviated warm-up loop toward the Bull Ring, passing through the Brixham Green (not because Q got distracted, just because…) on the way.
  • 0525 – Warm-up drills with the heels, toes, high knees, butt kicks, and B-skips
  • 0530 – Explain the layout of the Bull Ring with the 200m measurements to the drives in front of the buildings and back at the stop signs.  Workout is promised to be at least 3 rounds, perhaps 4 of:
    • 200m at 1mile race pace (find your pace here from an equivalent race result http://runsmartproject.com/calculator), 200m jog recovery
    • 200m at 1mile race pace, 200m jog recovery
    • 400m at 1mile race pace, jog to regroup the PAX and recover at least 400m
  • time check showed we at least had time for another round, and seeing the Bagpipe PAX fill in to the inside of the Bull Ring validated we had time for the 4th and final round.
  • 0610 – Head back to COT at the Vine.  Elbow plank until the six of Bagpipe is in.
  • 0615 – COT

Moleskin:

  • Great to get back to a regular start time at 0515, but there were still some PAX eager to get started earlier or trying to figure out the weather.
  • Repetition Pace (1 mile race pace) seemed pretty nice on the opening 200m to feel the quicker turnover on the legs, feet, upper body, etc, but YHC was reminded that 400m at that pace is no easy task.  Definitely felt the last two 400m going out of the aerobic zone.
  • Haggis was strong all morning and showing very little outward effects of the mileage of marathon and ultra training.
  • Nard Dog definitely challenging the pace on the intervals and opening up his powerful stride.
  • OneNiner (who says all he can do is run) definitely won the mileage prize for the day by keeping it rolling and never seeming to let up.
  • Can’t just do 200m or Mario would smoke the PAX.  Showed good restraint today, albeit perhaps the last 400m where he was in a heap on the ground afterwards either checking the treads of his shoes or mopping up merlot (which might have been from Haggis).
  • Das Boot perhaps his first taste of #ludicrousSpeed, but we’ll guide the newer PAX towards this Swift, short, and Sweet.
  • Abacus, noticing that the PAX weren’t going to be running a zillion miles, showed up to get the speed in.  #kotters
  • FireHazard and Bunker were there.  They ran.  They got the inside tract.  #insiders
  • Welcome to a Swift FNG, but don’t recall the name at this point.  Stayed well with the group and should be back.

 

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