- QIC: wingman
- Pax: Bizcut, Bratwurst, Don ‘Dooley’ Teter, Frasier, jrr_tolkien, Kirby, Madison, Polly, Rousey, soft_pretzel, Swift, Wolverine
4 corners of Fartlek
DATE: 2023-02-28 AO: Swift Q: bratwurst PAX: bratwurst, Wolverine, soft_pretzel, frasier, Polly, kirby, madison, jrr_tolkien, Rousey, Don ‘Dooley’ Teter, Bizcut FNGs: None COUNT: 11 WARMUP: 1mile mosey through to the 2nd corner of Ballantyne (HT / Zapatas) to do dynamic stretching in the apartment complex near the :fountain: .
THE THANG: The 30-20-10 Run Workout Do a short warm-up then 30 seconds of jogging, 20 seconds of running at a regular training pace, and 10 seconds at an all-out sprint, five times in a row continuously. Follow that 5:00-minute routine with a 2:00-minute jog and then repeat the cycle three more times for a total of 4 rounds. Build on the # of rounds in future workouts. Read more at www.runnersworld.com/training/a20814486/new-workout-the-30-20-10-produces-impressive-results/
We took a tour of some rarely used Swift spaces in Ballantyne. The idea was to run past all of the active :fountain: on the warm-up and the intervals, but we found that many were dry (old Snyder’s Lance, SPX) or perhaps didn’t have :fountain: (square behind Ballantyne Village). However, some good ones at the ponds by Ballantyne Lake Rd (who knew that was a “lake”), behind Zapata’s, Ballantyne Resort hotel, and the un-named lake near Patrick Park / Bull Ring. Didn’t quite make it over to run around the Rushmore Dr fountains, so we’ll have to leave it to a future Stonehenge Q to monkey-humper all of the fountains on the Ballantyne 4 corners.
@Dosey Doe and @Hairball were out there (also apparently doing some solo Fartlek) and led us on the Cooldown back towards COT.
MARY: some PAX that arrived early to the lot planked at COT, some just caught their breath with the Bagpipe PAX (that seemed to be standing around and waiting on something).
Several Swift PAX have run PRs in the Half Marathon or set “longest distance” personal best over the last 2 weeks. It’s great to see men! All Ya’ll are why we keep this thing going!
ANNOUNCEMENTS: – Swift vs. Bagpipe game of knockout :basketball: (following workout?) is next week. – F3 blood drive March 3rd – Preblasts from @marta found in #_sob and #_area-51 Slack channels – F3 Beer Run March 4th – Preblast from @war_eagle found in #_sob and #_area-51 Slack channels – F3 Waxhaw Trail Fest – Preblast Example from 2022 event: f3southcharlotte.com/2022/03/29/wtf-is-going-on-in-waxhaw-part2/
COT: JRR Tolkein took us out
THE THANG: The 30-20-10 Run Workout Do a short warm-up then 30 seconds of jogging, 20 seconds of running at a regular training pace, and 10 seconds at an all-out sprint, five times in a row continuously. Follow that 5:00-minute routine with a 2:00-minute jog and then repeat the cycle three more times for a total of 4 rounds. Build on the # of rounds in future workouts. Read more at www.runnersworld.com/training/a20814486/new-workout-the-30-20-10-produces-impressive-results/
We took a tour of some rarely used Swift spaces in Ballantyne. The idea was to run past all of the active :fountain: on the warm-up and the intervals, but we found that many were dry (old Snyder’s Lance, SPX) or perhaps didn’t have :fountain: (square behind Ballantyne Village). However, some good ones at the ponds by Ballantyne Lake Rd (who knew that was a “lake”), behind Zapata’s, Ballantyne Resort hotel, and the un-named lake near Patrick Park / Bull Ring. Didn’t quite make it over to run around the Rushmore Dr fountains, so we’ll have to leave it to a future Stonehenge Q to monkey-humper all of the fountains on the Ballantyne 4 corners.
@Dosey Doe and @Hairball were out there (also apparently doing some solo Fartlek) and led us on the Cooldown back towards COT.
MARY: some PAX that arrived early to the lot planked at COT, some just caught their breath with the Bagpipe PAX (that seemed to be standing around and waiting on something).
Several Swift PAX have run PRs in the Half Marathon or set “longest distance” personal best over the last 2 weeks. It’s great to see men! All Ya’ll are why we keep this thing going!
ANNOUNCEMENTS: – Swift vs. Bagpipe game of knockout :basketball: (following workout?) is next week. – F3 blood drive March 3rd – Preblasts from @marta found in #_sob and #_area-51 Slack channels – F3 Beer Run March 4th – Preblast from @war_eagle found in #_sob and #_area-51 Slack channels – F3 Waxhaw Trail Fest – Preblast Example from 2022 event: f3southcharlotte.com/2022/03/29/wtf-is-going-on-in-waxhaw-part2/
COT: JRR Tolkein took us out
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