PreBlast – 3 Swifts to Go before BRR

PreBlast – 3 Swifts to Go before BRR

Only 3 Swifts to go before the Blue Ridge Relay – and here’s the plan for this week…

• 0500 – optional warm-up lap of 1.3mi or so from the Vine parking lot
• 0515 – Pack leaves the Vine parking lot for a 10 minute easy jog warm-up heading towards lower Rushmore Dr. near the pond
• 0525 – Begin some warm-up drills on Rushmore
• 0530 – Begin the workout:
  • 4x200m R-pace with 200m jog recovery – run on the Bull Ring with standard intervals at 200, 400, 600, and 800.
  • 3x4minute I-pace with 3min jog recovery – run out 2min and back 2min along Rushmore Dr.  Recovery will be wandering aimlessly around buildings trying not to spill merlot.
  • 2x400m R-pace with 400m jog – run on the Bull Ring
• Guidance on Pacing: Either use the Run Smart Project calculator at http://runsmartproject.com/calculator or use these effort levels as a guide
  • R-pace = Repetition Pace = 1 mile Race Pace = effort of 9/10 on the intensity scale
  • I-pace = Interval Pace = 2 mile Race Pace = “Hard” effort at 8/10 on the intensity scale
• 0610 – Head back to COT
• 0615 – COT at the Vine parking lot
• 0630 – Timekeeper / 3rd F at Einsteins Bagels

Next week!!!

We’ll be at Community House Middle School for our last 800m workout before BRR.