Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 4 of Marathon Pace-minus-10 (MP-10).
Here’s the plan:
- 0445 – Early crew heads off for distant lands for Warm-up and extra intervals. Contact Bunker or Gumbo for more details.
- 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney. Will commence with 4 minutes of drills.
- 0529 – “HAT TRICK” option x 3. Start Interval of 10 minutes at MP-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop: https://connect.garmin.com/modern/course/28700719. Basically it starts at Rushmore and Harney. Down Rushmore, Round the big Left curve, Left turn behind that second building, Left down powerlines, Right on Rushmore, pass the start, Right into lot to loop back to start via Harney. Start each 10min interval with the other HAT TRICK Pax at the same place at Rushmore & Harney. Intervals 1 & 3 will also start with the BRACE group. Note that Interval #3 will start at 0555. Once done with Interval #3, regroup all of the HAT TRICK PAX,
antagonize encourage the BRACE Pax still running, and head back to COT by 0615.
- 0529 – “THE BRACE” option x 2 will be led by YHC. Start Interval of 20 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 6 minutes recovery on the Loop described in the HAT TRICK option. We will regroup ALL of the PAX and head back to Rushmore & Harney to start Interval #2 at 0555. Complete two total 20min intervals*. Note – the second 20min interval will head back to COT DURING the last interval with expected arrival at 0615.
- 0615 – COT with Bagpipe.
Notes on Marathon Pace minus 10:
These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.
Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.
If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.
Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“