Back to the Flats
Date: 2024-05-28 AO: swift Q: bratwurst PAX: picasso, Gump, frasier, flipper, Wolverine, bunker, midriff FNGs: None COUNT: 8 WARMUP: starting a few minutes late (it wasn’t because of looking for headlamps), we moseyed down to the Greenway entrance in the Ballantyne Corp Park. Our first time running the Greenway at Swift, it was dark for the first 40 minutes but eventually lightened up to not need the headlamp. Cooler as we got to the lower elevations, but the humidity was no less thick down there. 4x warm-up exercises after our 1mi mosey.
THE THANG: 1st intervals: 30sec on (2mi to 5k effort), 30sec off (float / mosey and use to recover to the Six at times). 13 rounds ending just past the odoriferous McAlpine Wastewater Treatment Plant. If you didn’t have a timer, but had a track, this would be similar to running hard on the straightaway of the track and floating each curve.
2nd intervals: 1.5mi Progression run. Using the 0.25mi markers of the greenway, try to run the next 0.25mi 5 seconds faster. This is equivalent to pace increase of :20/mi faster. So start at a effort that you could increase by 2:20/mi (if we were doing a full 2mi) from start to finish. Example, first 0.25 at 2:00 (8:00/mi), next 0.25 at 1:55 (7:40/mi), then keep cutting it down.
Wolverine and flipper led the charge on the Progression, but actually listened to YHC and stopped at 1.0mi instead of hearing the revision to continue to 1.25mi and turn around to finish at 6 rounds = 1.5mi.
Mosey for 10minutes back to COT.
ANNOUNCEMENTS: – Beer run 6/1 – see tuck Preblast for details. – Adventure race in November at Cane Creek park in Waxhaw – paddle, run, bike. See Wolverine or kid_rock for details.
THE THANG: 1st intervals: 30sec on (2mi to 5k effort), 30sec off (float / mosey and use to recover to the Six at times). 13 rounds ending just past the odoriferous McAlpine Wastewater Treatment Plant. If you didn’t have a timer, but had a track, this would be similar to running hard on the straightaway of the track and floating each curve.
2nd intervals: 1.5mi Progression run. Using the 0.25mi markers of the greenway, try to run the next 0.25mi 5 seconds faster. This is equivalent to pace increase of :20/mi faster. So start at a effort that you could increase by 2:20/mi (if we were doing a full 2mi) from start to finish. Example, first 0.25 at 2:00 (8:00/mi), next 0.25 at 1:55 (7:40/mi), then keep cutting it down.
Wolverine and flipper led the charge on the Progression, but actually listened to YHC and stopped at 1.0mi instead of hearing the revision to continue to 1.25mi and turn around to finish at 6 rounds = 1.5mi.
Mosey for 10minutes back to COT.
ANNOUNCEMENTS: – Beer run 6/1 – see tuck Preblast for details. – Adventure race in November at Cane Creek park in Waxhaw – paddle, run, bike. See Wolverine or kid_rock for details.
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