R-I-R Potpourri or Speedwork in a Bag?

R-I-R Potpourri or Speedwork in a Bag?

I could have sworn only 11 PAX launched from the Vine restaurant at 0515 this morning, but 1 more PAX showed up amongst the swift of foot today.

The THANG:

• 1 mile warm-up to the Bull Ring
• Heel walking, toe walking, A-Skip, B-skip, strides
• 4x200m at R-pace w/ 200m jog
• 3x4minutes (or 1000m, whichever is first) at I-pace w/ 2min jog
• 400m at R-pace w/ 400m jog
• head out to the road for a Down/Up 400m at R-pace w/ 400m jog
• Mosey back towards COT
• Join in some merkins with the Bagpipers, then COT
• Total miles between 5 and 6.

The Moleskin:

• For those new to Swift – get familiar with the Running Calculator at http://runsmartproject.com/calculator and the Full Instructions at http://runsmartproject.com/calculator/instructions/.  That will help with knowing what R-pace, I-pace, T-pace, and any other speed that is prescribed at Swift.
• Today was a potpourri of Swift.  A couple of courses (Bull Ring both ways, one hill), mix of interval lengths, and mix of interval speeds.  YHC’s definition of potpourri stops at “a mixture”, but technically Honeybee’s comments on the preblast were accurate that SoBs are not also “naturally fragrant” and “used to provide a gentle natural scent” while “most commonly in residential settings”.  Pretty sure there were no unfragrant smells at Swift, but we made up for it with what MicCheck deemed a “Mario Brothers” warm-up of the A-skip and a “Can Can” warm-up with the B-skip.  If Warm-ups are the hardest part of Swift, then I guess these same SoBs have never been to Football warm-ups where grown men are interlocked in weird partner stretches.
• Welcome to Swift FNGs Krypto and Dear Abby.  Someone mentioned that Krypto is sneaky fast for a big guy.  Definitely have to agree there.  Dear Abby’s BRR teammates and El Capitan M. Tussauds are finally glad to see that the man is Swift.  Not that they were worried, but let’s just say they are confident in his selection to the SoB BRR team.
• Kotters to Hops and Honeybee.  The rest from Swift must have helped them with extra in the tank. Flying around the Bull Ring.
• Frehleys and Chipotle would probably call themselves novice runners (though this may be the first time Frehleys did not proudly announce in COT to the Bagpipers how far we ran), but both are getting pretty veteran.  Continued Strong showings.
• This may have been the first time Mr. Bean showed at Swift without Outback as his Sidekick, and by the looks of it, Outback will have some work to do when he gets back staying with Mr. Bean.  That young footballer form is starting to peek out and show up on the sprints.
• Hard Hat was back for his second Swift post and first where we could at least find the way back if getting lost.  New guys every week are continuing to learn how to put in some miles while not being bored out of the gourd.  Nothing like breaking up 6 miles into some intervals instead of just pounding pavement for an hour.
• From what YHC can tell, Cheddar gets that long lean frame gliding in the right direction with amazing efficiency on the longer stuff.  Not many can stay with him.
• If there was a 200meter BRR relay, Mic Check would be all over it.  #hemoves

Announcements:

• 3rd F starting 4/28 at Einstein Bagels on Tuesdays following Bagpipe / Swift.  Starting off with “True Measure of a Man”.  Great group HC’d already.  Join us.