#PreBlast – new month, new Q

#PreBlast – new month, new Q

So the month of May was not a total loss.  While YHC had planned to be out at least a couple of weeks, fabulous Qs stepped in to fill all the gaps and provided some great workouts.  Many thanks to Frasier and his hills of fun, JRR Tolkien and his Chinese Fire Drill, Honey Bee’s out&backs over the bridge, Wild Turkey and his Bull Ring laps, and Thin Mint passing fartleks all over the Country Club.  In all, great leaders leading the PAX through a great month with a lot of variety.

The next several weeks will be a return to what Swift has been previously.  Your same Bratwursty Q and some familiar venues that lend themselves to starting consistent progress for the training cycles leading up to the BRR.

The THANG for tomorrow, Tuesday, June 6th:

• 0500 – Early crew heads out to get in a little under 15 minutes of easy 2nd F running.
• 0515 – Entire group leaves the Vine Restaurant Parking lot “disclaimed” and follows the Q to the rear entrance of the MetLife buildling at the corner of Ballantyne Commons and North Community House.  If going through the Ballantyne Hotel lot, you’ll have 10+ minutes to make it 0.98 mile.  If cutting down by the fitness trail, up Bagpipe Hill, and over Hwy 521 (all to avoid crossing 521 into the hotel lot), you’ll have 10 minutes to make it about 1.3miles.  Choose your appetite for warm-up, but make sure the warm-up is EASY and you can talk to your neighbor.
• 0525 – Commence warm-up drills on the parking lot strip behind Metlife. Q will keep us on time.  We’ll end up at 0530 on the intersection at said strip and N. Community House directly across from the entrance to the Broken Egg / Brazwells shopping area.
• 0530 – Start rounds of 4 minutes Hard (otherwise known as Interval-pace / 2mile race pace / VO2Max pace) and then 3 minutes of recovery back to the six. Find your Interval Pace here = http://runsmartproject.com/calculator
  • We’ll be running up North Community House, across 485, U turn at the traffic light at Endhaven, and then back all the way to Ballantyne Commons in roughly a continual loop (except for the regrouping of course).
  • Anytime you see PAX on the opposite side of the loop coming back towards your direction, AND TRAFFIC IS CLEAR, feel free to cross the median instead of going all the way to Endhaven or Ballantyne Commons.  This helps to keep the PAX a little bit tighter.  Regroup by still following good traffic rules as runners – meaning run in the roadway (there are bike lanes) in the opposite direction of traffic, or use the sidewalk in either direction.  Call out any pedestrians, cars, bikes, or cross-fitters for your fellow PAX.
• Round 5 will finish AT THE BACK ENTRANCE of MetLife on Ballantyne Commons.
• 0605 – Head for home – about 0.98-1.5miles away depending on your route.