PreBlast – “Comfortable Speed”

PreBlast – “Comfortable Speed”

The PAX of South Charlotte will depart the Vine Restaurant parking area for what may be the last true Swift “Track” workout of the year to develop “Comfortable Speed”.  But, we’re not using a track…

The THANG:

• 0500 – arrive and run an extra warm-up of 1.3mi or so.  This has been VERY lightly attended recently, and I can only assume it’s because the PAX don’t feel like they need the extra miles or time with the BRR in the rear view, but I would suggest this week with fast repeats getting in more than the usual 15 minutes of warm-up we’ll do starting at…
• 0515 – depart the Vine parking area on a warm-up down past the Synchrony building to Rushmore Drive.  Mosey along Rushmore to regroup at Harney at 0525.  If you arrive prior to 0525, feel free to mosey a little more or stretch.
• 0525 – Dynamic drills along Rushmore
• 0530 – Start the workout with a goal to finish at least 3, but max to 4 rounds of the following “track” workout along the measured pre-staged cones of Rushmore:
  • 200meters at Repetition Pace (a.k.a. R-pace, 1-mile race pace, find your’s here at http://runsmartproject.com/calculator )
  • 200meters recovery
  • 200meters at R-pace
  • 400meters recovery (probably timed to about 3 minutes)
  • 2 minutes at R-pace (if you were a “really, really good” runner and could cover 800meters in 2 minutes, then this would say 800meters.  However, as Jack Daniels says in this video, https://youtu.be/BGQKlSU4HQM,you only really need 2 minutes at this pace for it to reach maximum effectiveness.  The effectiveness of a Repetition Pace workout is ECONOMY or “comfortable speed”.
  • 400meters recovery (probably timed to about 3 minutes)
• 0605-0610 – Regroup and head back to COT
• 0615 – COT at the Vine Restaurant
• 0630 – 3rd F at Timekeeper – held at Einstein’s Brothers bagels