October Swift Pre-Blast

  • When:10/06/2020
  • QIC: Flipper
  • Pax:


October Swift Pre-Blast

The leaves are turning gold, morning temperatures are in the 40s and 50s, and marathoners are starting their workouts when the first number on the clock is a four… It must be fall in SOB land.  During a year of unprecedented events, yet another cataclysmic shift rears its head, Bratwurst has trusted YHC with his baby and handed me the keys to Swift, I promised to be gentle.

Over the next four weeks I’ll be responsible for finding the routines which will provide continued acceleration for our merry band.  This year we’ve worked on short line speed (mile time trial prep), mid distance speed (5k-10k prep), and finally speed for the distance (marathon prep).  In the month of October, our focus will shift to a more situational capability… the “kick.”

So often at the end of races, an athlete will get passed in the final stretch by another runner who is surging to the finish.  The power to hold your place, dig deep and really charge into finish, is kick.  This work will absolutely help you get faster overall, but when November comes we should have the tools to find that acceleration at the end of a race, to make that final pass or holding off a charging advisory for those last few meters.

If this sounds intimidating, I’ll share this, much of what we do this month will feel familiar, but with subtle twists.  We’ll still head to our usual haunts, there will still be cone demarcated distances through which we shall gleefully charge, dynamic stretching will continue to be a post warm up staple.  Bratwurst & Co have already given us such a great toolkit for working on our speed, I hope to add just a little bit of depth to the belt… a finishing hammer if you will.

 

The Thang:

Week 1 | Workout 1: Tuesday, 0515 – BCP.

-We’ll warm up to the Bull-Ring

-after dynamic stretching and then run a sequence of 2X200/ 2X400/ 2X600 / 2X800 at ~10k pace.  The final 25% of each interval should be at mile race pace or faster (there will be cones marking where to start the “kick”).

-Recovery will continue all the way around the bull ring, back to the start near Sarah’s Y.

-Fast guys will start a second sequence or run additional 800s but all should be able to complete the first 8 sets of intervals.

Optional: Post Workout, at some point during the day, complete the following: 10 single leg hops L then R, 15 Sister Mary Katherines, 10 A-Skips (L then R = 1), 10 Pogo jumps.

 

Week 1 | Workout 2: OYO

-Run 1 mile warmup

-10 weighted Squats, sprint/stride 100m X 4

-10 weighted lunges (L&R = 1) then sprint/stride 100m X 4

-Run 1 mile w/ last quarter at better than 1 mile race pace

 

Week 2 | Workout 1: Tuesday 0515 – BCP

-Long Warm-up to the Bull-Ring

-After dynamic stretching we’ll run a series of 200/100/200 intervals.  The first 200 will be 5k pace minus 10-20 seconds, hard but not all out.  Direct transition into 100 meters of “bounding” which is an exaggerated stride, driving the front knee up while launching forward off the back leg (should feel like a slightly less goofy A skip).  Final 200 will be an all out “kick” segment where your putting down as much power as you can.  Recovery will be out of the ‘ring, left on Harney, back to the ring via Ballantyne Corporate.  We’ll run this route on repeat until 6:05

Optional: Later during the day complete 20 skier hops (10 each leg), 15 low slow jump squats, 20 explosive lunge steps (10 each side)

 

Week 2 | Workout 2: OYO

-1 Mile Warmup

-20 Air squats followed by 100 meter sprint, repeat X4

-20 Sister Mary Katherines followed by 100 meter sprint, repeat X4

-Run 1 mile with the last .25 at better than mile race pace.

 

Week 3 | Workout 1: Tuesday 0515 – BCP

-Warm-up from Launch to Rushmore near Ballantyne Commons

-Dynamic Stretching along Rushmore

-Time Based Hill Intervals up Ben Nevis:

-2X1min at 1 mile race pace w/ 20 second KICK then two minutes recovery

-2X90 seconds at 1 mile race pace w/ 30 second KICK then three minutes recover

-2X2min at 5k pace w/ 40 seconds KICK and then 4 minutes recover

-Calisthenic Muscle Recruitment Intervals on Rushmore

-4X 20 JumpSquats and then 100 yd dash along Rushmore, recover around the lot back to the start

-If we have time we’ll do 1 or 2 final hill sprints 3minutes at 5k w/ 1 minute KICK

-Leave for launch point at 0605

Optional: Post work out, repeat week 1 dynamic set

 

Week 3| Workout 2: OYO

-Run 1 mile warmup

-10 weighted Squats, sprint/stride 100m X 4

-10 weighted lunges (L&R = 1) then sprint/stride 100m X 4

-Run 1 mile w/ last quarter at better than 1 mile race pace

 

Week 4 | The Whole Shabang!

This is what we’ve spent the last 3 weeks working towards boys, the test, can we “kick it” in the final stretch when it really matters?

-Extended warm up, first to the bull ring and then through a “course preview” of the impact local lap.

-Dynamic stretching

-The main event, 3 laps of the impact local segment, with about another 400 meters or so after lap 3 to complete a 5k.  Our goal will be to PR our 5ks, with the final 400 meters being in the “kick” range (from the end of lap 3 until the cones).  Segment link: https://www.strava.com/segments/24933542

-after finishing we’ll pick up the 6 and then take the long way back to launch.

It’s been a pleasure being the Q for a smaller, more intimate, Swift during the month of October.  Thanks to Brat for trusting me with his progeny and I hope you boys will have me back.

 

SYITG Boys

-Flipper

About the author

Flipper author

Subscribe
Notify of
1 Comment
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Hairball
3 years ago

Talking kicks? *Cough cough, Sarah Hall, cough*

1
0
Would love your thoughts, please comment.x
()
x