#PreBlast – Hopping through the Meadows

#PreBlast – Hopping through the Meadows

The weekly interval running workout known as F3Swift (though sometimes it’s mistaken for F3Swirt) will launch from the Vine restaurant parking lot at 0515.  If you are late, head for Ben Nevis (Ballantyne Commons PKWY West toward Old Lancaster Hwy).  We may or may not be there.

The THANG:

• 0500 – early optional prerun that provides great 2nd F and good additional warm-up
• 0515 – head out from the main lot towards Rushmore Dr using the Reverse Route of the normal early bird route.  1.0 to 1mile+ (10 minute warm-up)
• 0525 – commence warm-up drills at the bottom of the Synchrony lot closest to Rushmore (this was on the loop we ran last week. If you don’t know which building that is, stick with someone who does…).
• 0530 – head out to Ballanytne Commons for commencement of the first hill set up Ben Nevis.
• If programming your watch, it should look something like this:
  1. Warm-up (until Lap Key)
  2. 0:30 interval (1mile race pace effort)
  3. Open recovery until Lap Key
  4. 0:30 interval at (1mile race pace effort)
  5. Open recovery until Lap Key
  6. 1:00 interval at (1mile race pace effort)
  7. Open recovery until Lap Key
  8. Repeat to Step 2 for 6 total rounds.  (We may not get to 6 depending on time, but don’t plan on more than 6)
• We’ll not spend all morning on Ben Nevis, and we’ll dip into some calm meadow-like places along the way.  Bring your smokeboots.

SYITG,

Bratwurst