PreBlast – Stepping Down but Stepping Up

PreBlast – Stepping Down but Stepping Up

Swift will launch from the Vine Restaurant in Ballantyne at 0515 on Tuesday morning.  We’ll have a step-down workout, but since it’s a step up from last week, your body will get just as confused / tired / stronger as it needs to be.  We typically do this workout starting at the bridge over 521, but with the increased traffic, we’ll stick to

The THANG:

• 0500 – Early bird run for about 1.3mi extra.  Gets you back to the Vine to shed a layer or grab some water if need be.
• 0515 – Head down to Rushmore Dr.  10minute warm-up – regroup at Harney and Rushmore Dr. intersection.
• 0525 – some dynamic warm-up drills / stretching.
• 0530 – Start the descending pyramid of Interval pace (2 mile race pace / VO2Max pace / find your recommended pace at http://runsmartproject.com/calculator)
  • 5 minutes Interval pace (done out and back along Rushmore, so 2:30 out, U-turn, 2:30 back).  4 minutes recovery jog.
  • 2 x 4 minutes Interval pace (done out and back along Rushmore, so 2:00 out, U-turn, 2:00 back).  3 minutes recovery jog after each
  • 3 x 3 minutes Interval pace (done along loop from Rushmore, Left in front of Synchrony building, Zig to Left on Ballantyne Corporate Pl, Left on Harney).  2 minutes recovery to the Six after each.
• ~0606 – Cool-down back to the Vine.
• 615 – COT

SYITG,

Bratwurst