(4×2+4×2)x2 = 42

(4×2+4×2)x2 = 42

One week after YHC’s last minute Fartsack (or some would say “smartsack” as a valid excuse, but it’s NOT posting the same), all of the PAX who want to get faster at the 1 Mile race showed up at Swift.  Good to know that Frasier didn’t scare the PAX away last week and that UNC vs. Gonzaga didn’t keep too many in the Fartsack this week.

The THANG:

http://f3nation.com/2017/04/03/preblast-4-weeks-to-brolympics-1-mile/

The THANG Demystified:

• Just week one of the 4 week plan marching towards the Brolympics Mile, and just the Swift workout option.  The rest will be OYO.
• Boistersous crew of 7 or 8 for the Prerun at 0500.  Apparently no one cared about the game, cared about sleep, or just couldn’t sleep after reading the Preblast.
• At 0515, the group left the parking area, and ee warmed up 10minutes to regroup on Rushmore at Harney.
• 5 minutes of drills and explanation of the real THANG
  • 4 minutes at Threshold Pace (find yours at http://runsmartproject.com/calculator) out along Rushmore, 1 min Rest.
  • 4 minutes at Threshold Pace back to starting point, 1 min Rest
  • 4x200m on the Bull Ring @ Repetition Pace (same as 1 mile race pace), with 200m jog recovery.  Regroup all of the PAX.
  • REPEATO
• About 5 minutes to spare, head back to the Vine and arrive just as Bagpipe is counting the PAX.  Cobains to PulpFiction for not separating out the PAX today – we may have some double-counted, but will anyone by Tuck really care?

The Moleskin:

• It’s getting warm out there.  Is that the reason that there are so many PAX posting at Swift these days?  That breeze sure felt good, but is still counts as the sweatiest morning of 2017 so far.  Shirt is still drying out.
• 3 Swift FNGs today – A bunch of DocMcStuffins recruits from Union County – Hollywood and LegalZoom joined the Swift PAX today.  And Ringer somehow convinced BirdCage that he needed to run the Palmetto200 with his 9 man team AND THEN come to Swift. I’ve seen Birdcage’s Palmetto 200 legs, and he can definitely handle the mileage, now to get some more speed.
• This was YHC’s first attempt at this particular workout, and it seems like a good one.  Straightforward, keep the PAX together by regrouping often, some variety of speeds and distances (which could be confusing), and those closing 200m intervals help you feel like what the final laps of a Mile race will feel like.  Not easy, that’s for sure.
• You can check out Strava FlyBy for the overall efforts of the PAX today, but here are some things I noticed looking at the results on Strava:
  • Bunker owns a sturdy undercarriage – hardly wavering at all on the four 4min interval paces.
  • Tuck figured out how to teleport on the 0515 warm-up.  That will really shorten a commute.
  • FireHazard made it through a full workout – with the group this time…
  • Atlas only measured his workout a half mile at a time again.  Must be tiring hitting that Lap button every 0.5mile.
  • Ringer got stronger after running bunches of miles at the P200.  Let’s ride this horse for a while.
  • HoneyBee did an “other” workout this morning according to Garmin Connect so his splits are all in MPH and I’m not that good at converting on the fly.
  • das Boot ist verrückt schnell.
  • TigerRag finally got the gunk out of the system after 2/3 of the workout and made it respectable from there on out.
  • WildTurkey was in stealth mode – kitted in all black it seemed like…and conveniently forgetting to Lap each interval on the watch properly so we can’t track his workout.
  • OneNiner programmed the workout so perfectly he was slave to it…and then perhaps threw it out the window and started over to free himself of it…
  • Outback is the perfect leadoff runner of any relay.  Smokes his leg and then hangs out chatting it up the rest of the way to keep everyone motivated.
  • Haggis was traveling to get his kilt refitted, did the workout downrange, and picked up some Course Records while racing his brother apparently.
  • Hairball ran the Cooper River Bridge Run 10K this weekend and did the Swift workout downrange.
  • Wingman ran the Cooper River Bridge Run 10K this weekend, feigned talking about Swift on Slack, and was indoor cycling this morning.
• If you aren’t on Strava, you’re not trying!  (or so it seems….)

SYITG,

Bratwurst