#F3Swift Preblast – Continuing the basics

#F3Swift Preblast – Continuing the basics

Why did so many Area51 PAX that participated in the Joe Davis Run set Personal Bests in the 10K or 5K?  Even in spite of the 10K as a legitimately very tough course, and not only because of a slightly short 5K course (perhaps 200m short), but also perhaps due to our increased focus on Interval run training in Area51…

Let’s review the current Area51 “Running” opportunities:

• Tuesday – Swift = Speed Workout
• Tuesday – Fast Twitch = Running/Boot Camp
• Thursday – Devil’s Turn = Tempo Run
• Friday – The Brave = Obstacle Course Race Training
• Sunday (impromptu) – Rum Runner = Running

Swift is a “Speed Workout” because we generally focus on running at 2 Mile Race or faster for our Intervals, and that is certainly the target through the April Mud Run.  There are never hands on the ground (unless you trip over a speedbump or we get done too early before Bagpipe finishes at COT).  There are no PAX left behind (unless you can’t follow simple directions) for we regroup after most sets of intervals.  You don’t need to be training for a marathon (at a minimum, we will average a 12:00/mi pace over the course of an hour).  Interval running means there are periods of high intensity followed by adequate recovery (think “10 counts”, but you’re still moving forward).

What are the benefits of a Speed Workout that you can’t get with other Bootcamp workouts?  Improve your running economy (becoming more efficient) with each step you take so that your running form improves.  Improve your Cardio output (increase your body’s ability to handle high stress on the heart and lungs) by heaping the right kind of work on the engine that gets you through most workouts.  There’s a lot of 2nd F (remember the virtual “10 counts”, well there’s also at least a mile warmup jog, often cooldown, etc.).

Join us this week and through the Spring to keep Mud Run race distance in mind.  This week, we’re going to step back into 200s and 400s on the Bull Ring.  Come join us.

We launch at 0515 from the Vine Restaurant on Tuesday.