Rushmore YoYo

Rushmore YoYo

21 PAX wanted to do YoYo tricks along Rushmore Dr in Ballantyne on Tuesday morning.  Instead, we just ran really hard back and forth.

The THANG (what we were supposed to do):

PreBlast – Stepping Down but Stepping Up

The Moleskin:

• Goal of the VO2Max / Interval-pace intervals is to get maximum amount of time right at the proper speed.  If you are going out too hard (push past the VO2Max), then it’s likley you’ll get too tired to continue for too long at that pace on subsequent intervals.  Since you don’t make it back up there, then even though you ran really had at first, you’re losing the maximum benefit for the workout for not spending enough time at VO2Max. Make sure you know that pace based on a recent race result here: http://runsmartproject.com/calculator
• Good idea to PreBlast these Time-based intervals so someone can keep the Q honest.  As YHC was trying to keep Frasier and Citgo in sight to make sure they knew when to turn around, apparently the watch workout program modification made the night before didn’t take.  First interval of 5minutes (2:30 out, 2:30 back) was good, but the 2nd interval was programmed the same instead of 2/2.  So when Frasier, HoneyBee, and YHC kept running (somehow Citgo just had a clock running in his head and turned around), it was HoneyBee that remarked “aren’t we supposed to turn”?  Perhaps it was TigerRag’s properly programmed watch that had beeped and guided the rest of the PAX to head back. If you have a Garmin, learn how to program on the web site and then push the workout to your watch using the app on your Smartphone (or if you have an older Garmin like YHC, cable to the computer).  Help here: https://connect.garmin.com/en-US/help/how-to/#workouts
• Good numbers continue as new PAX try to figure out, along with the rest of us, what proper run interval training is like.  We can all learn together with basic plans taught by some great coaches, including Jack Daniels (the PhD).  We’ll try to continue with Progressive plans that build for a 3 or 4 week cycle to work on something specific.  On another day of the week, you can do something similar or visit another running option like Thursdays at DevilsTurn, Fridays at Mountain Goat, or weekend options that are broadcast on #run channel on South Charlotte Slack at https://f3sclt.slack.com/messages/run/.
• Welcome to Swift FNGs HomeWrecker and Margo (who may or may not be cheating on FastTwitch – somehow Frasier stays fast rotating every week, you can too).
• Great to see that 18 of the 21 PAX are on Strava.  Going to the web site version – http://strava.com and clicking on Laps will show you the Lap pace for each interval.  That data should be on there if you are using the Start/Lap button on your watch properly, but there are some known issues with some watches (including Garmin Fenix 2).  Otherwise, use the Garmin Connect smartphone app to view Lap / splits and their paces.
• Cobains for getting this BackBlast out so late.  There are a lot of PAX in the group that come out every week, who are putting in the work, and are showing results.  Maybe you are hanging out to what you once had (like YHC), still looking for huge PRs (like WildTurkey), or smartly pacing yourself back from an injury setback (like Gumbo), but it’s about a steady progression where you will start to see results if you keep up with it.
• See you in the Gloom! – Bratwurst