PreBlast – Green Ring Repeats

PreBlast – Green Ring Repeats

At 0515 of Tuesday, the PAX of Swift will search for the Green in Ballantyne.  Not the putting green.  Not the green with Ben Franklin on it.  The Green with the fountain, social tent, lazy curve (on one side), low traffic, long straight aways, passable speed bumps, and cones that appear out of nowhere as long as the cone police don’t repossess them.

The THANG:

• 0500 – Extra credit Easy running 2ndF style for 1.3mi or so.  Or setup cones.  Or get some extra rest.  Pax choice.
• 0515 – Depart the Vine Parking lot on a warm-up jog heading towards the Brixham Green.  Since the Green is so close, we’ll have to get a tad creative to just not run straight there and run around it a bunch of times more than we need to.
• 0525 – Regroup on the Tent side of the Brixham Green  for some dynamic stretching and form drills.
• 0530 – Start the workout du jour:
  • 400m Repetition Pace (1 mile race pace, 9 out of 10 effort wise, find your target at http://runsmartproject.com/calculator) starting from far side of fountain, around the lazy curve, to finish at the tent.  There will be cones marking every 100m.
  • 400m recovery jog (or 2:00-2:30 slow mosey) back around to start.
  • Repeato until time is called at 0610 ish.
  • Target will be 8-12 repeats.
• 0610 – Mosey back to COT.
• 0615 – COT
• 0630 – 3rd F Timekeeper at Einstein’s Bagels.