Lulu = #rungainz

Lulu = #rungainz

At least 24 PAX posted at the Swift workout today to find out if the wind breeze, hill rise, bikers with spotlights tomatoes with torches, cars distractions, cold air cool temps, or free Lululemon shirts performance run gear could slow them down from running 6 consistent 3minute intervals at a Hard effort.

The THANG: check the PreBlast, pretty much what we did and why –

#PreBlast – Landing strip Intervals

The Moleskin:

• Very interesting to watch the Strava Flybys for the 17 of 24 PAX that were out there today.  Note the regrouping, when to crossover the median, and how the group spreads out.  Since these are specific things that YHC would like feedback on (some including RockThrill, Atlas, and FireHazard have already left comments on the Slack #run channel), please also suggest improvements no matter how small.
• Gotta stick together – not necessarily on the intervals, because you’re always chasing someone, but on the warm-up, recovery, and cool-down.  We try to facilitate that as much as possible with the regrouping, but especially when we have two options to get back to COT, it’s great when the PAX can stick together.  Perfect example were DasBoot and Troylet who decided to take the #RedPill and the long way home, but came in together and didn’t require a search party.
• If you watch the Dr. Jack Daniels video from the PreBlast, you’ll see the purpose of these types of intervals.  To get up to the Heartrate / effort level where you are maximizing the oxygen intake without going into Oxygen debt.  This VO2Max level is hard to measure without a complicated test (the kind where you see people on a treadmill with that oxygen mask on, or taking blood samples to measure lactate levels), but it’s approximated in this kind of workout when you are running hard enough to be heavy breathing but the muscles aren’t tiring rapidly.  Like the video says, you can run harder than your VO2Max, but it’s not worth the effort in this kind of workout when you are trying to maximize your time at that level.  Run hard enough, but too hard and it’s wasted effort.  We’ll try to dial this in with a Time Trial this Spring.  The 2mile / 3200m race pace is the same level that we’re shooting for on the I-pace / “Hard” intervals.
• Regrouping – always the source of the greatest confusion and chance for running into someone or not knowing what the guy in front of you is going to do.  Need suggestions here on the mechanics of it.  YHC always thought the best thing is to immediately head towards the Six (the only one not turning around and heading there is the Six), so that there’s very little chance of running into someone who hasn’t turned around yet.  And also never running with vehicle traffic to find the six.
• Nice torch – what was thought to be a bike due to the 2000 lumens of light at eye level heading toward us in the bike lane over the 485 bridge was merely a well-lit tomato.  I picked up “torch” from some British show, and it sounds a lot better to compliment a woman on her torch than her headlamps.  Still got no reaction from her.
• Uphill / upwind – the mild increasing grade of southbound on North Community House was aggravated by the headwind.  Very unpleasant and perhaps the only thing slowing Fahvra down (that and the Stop button on his watch that someone made his whole run world record pace).
• JRR Tolkien was back (Kotters) and evident that he talks more on Slack than in person (not the only one).  Still had it through the first half of the workout, and keeping healthy will help that 2nd half push.
• The HBs (HairBall and HoneyBee) were absolutely crushing it out there.  While TigerRag was able to make a game of it for a while, in the end, Hairball found a way to pull away.  He must found some juice somewhere #balco, or that free run outfit from Lululemon was hitting all the right places.
• Getting some newer Swift PAX like Atlas (still no prerun even though you were there on time – come on man!) and Rebar keep the PAX growing and the shared pain of running more spread out.  There was another Swift FNG there, and he got renamed to “WifeSwap”.
• There was an Orange Safety cone, in alternate attire, who has started back again at Swift and was obviously happy with his effort .  Hope everyone can feel this way even if you aren’t hitting what you think you should!  The effort is the critical component.
• DepthCharge – Where has this guy come from?  While he was chasing the leader Bunker on the return trip, YHC and Fahvra were chasing him and hardly made up any ground.  Strong work out there.

SYITG,

Bratwurst