#Preblast – Life of a Bull

#Preblast – Life of a Bull

Swift will continue to work on the Speed this week.  A little bit of switch up at the end to make the theme of the day sink in…such as “the Bull Ring is round…”

The THANG:

• 0500 – Early bird option for extra warm-up.  2nd F pace for about 1.25 miles.
• 0515 – Depart the Vine Parking Lot and head down the normal parking lot connectors to Rushmore Dr.  Head towards the Bull Ring.  Meet at the putting green at 0525 after a 10 minute warm-up.  For some of you this means go around the Bull Ring to come out on the other side, and for others it means to head straight for the putting green.  This is a WARM-UP.  It should be nice and easy, so don’t come into the putting green already at Max HR.  No PRs on the WARM UP!
• 0525 – Do the dance of drills
• 0530 – Start rounds of Repetition Pace Intervals (1 mile race pace – find yours at http://runsmartproject.com/calculator) that are slightly longer than last week (because they are based on Distance and not time) but also a lot flatter.  Goal here is to run all of them even.
  • 200m (marked by the entrances of the buildings along the Bull Ring) at R-pace, 200m jog recovery
  • 200m at R-pace, 200m jog recovery
  • 400m at R-pace, 200m jog recovery
  • Repeato until 0555 or if you hit 3 rounds, whichever is sooner.  Regroup at the top of the circle.
• 0555 – Start a 15 minute Progression Run on the Bull Ring.  This is a run where you are trying to pick up your pace by :20sec per mile every 400m (which is the same as running each 400m split faster than the rest).  Use the building entrances to gauge every 400m.  Instead of everyone ending at 2 miles, we’ll try to end at 6:10 to head back to the Vine.  If you want to get the full 2miles in, go ahead!  We’ll be there for you.
  • Start wisely…for example, starting at 2:00 per 400m (8:00/mi pace), your splits SHOULD look like this for a progression run:
    1. 2:00 (8:00/mi)
    2. 1:55 (7:40/mi)
    3. 1:50 (7:20/mi)
    4. 1:45 (7:00/mi)
    5. 1:40 (6:40/mi)
    6. 1:35 (6:20/mi)
    7. 1:30 (6:00/mi)
    8. 1:25 (5:40/mi)
  • Some other starting splits and what that brings them down to:
    1. 2:15 per 400m (9:00/mi pace), will bring you down to 1:40 (6:40/mi pace)
    2. 2:30 per 400m (10:00/mi pace), will bring you down to 1:55 (7:40/mi pace)

See you in the Gloom,

Bratwurst