#PreBlast – Taper or Pushing it

#PreBlast – Taper or Pushing it

Swift launches every Tuesday from the Vine Restaurant in Ballantyne at 0515, but some either sick in the head and want to run more, or old and need extra warm-up show up at 0500 to run a tad more.

The THANG:

This week, in the interest of those running the Palmetto 200 starting on Friday (Frasier, Bunker, HoneyBee, ThinMint, Haggis, Bratwurst, Atlas, General, who else?) or New River Trail Marathon (Enron, WildTurkey), this week will offer an option of Taper or Pushing it.

• 0500 – Show and go to get in about 12 minutes on the Corporate Park / Rushmore / Bull Ring loop.
• 0515 – Leave the Vine Parking lot on an easy warm-up jaunt over to the North Community House strip.  Arrive by MetLife building at 0530, so choice to go the long no traffic crossing way via 521 bridge (1.6mi at an minimum 9:20/mi) or the shorter more direct route via Resort Hotel (1.0mi).
• 0530 – Standard 5 minute warm-up drills
• 0535 – Option TAPER:
  • 4 x 1200 meters (there will be cones) at Threshold Pace (click for calculator), 2 minute rest between each.  Best done with a Pace partner.
• 0535 – Option PUSH IT:
  • 4 x 4 minute at Interval Pace (click for target pace, estimate at 5K pace) 3 minute jog recovery between each to regroup the PAX.
• 0605ish  – Regroup at starting point and head back to COT with nice Easy jog.  Those opting for “PUSH IT” could get in one more 4 minute Interval Pace on the way back.
• 0615 – COT at the Vine