Does Extra Credit = Extra Fun?

Does Extra Credit = Extra Fun?

15 fleet footed PAX left the warm confines of the Vine Restaurant on Tuesday morning for the weekly running Speed & Interval session known as Swift.

The THANG:

• 0500 – early crew breaks out of the parking lot to get the extra credit done, but then loops back around for the late arriving Q.  Got to make a GRAND ENTRANCE, eh?  Even though they chose the other Red Pill (Bagpipe) this morning, nice to have JRR Tolkein and Outback on the pre-run.
• Here’s the PreBlast –

http://f3nation.com/2016/01/04/preblast-final-workout-for-joedavisrun/

• 0515 – Gather the rest of the PAX and head out the long way to the North Community House “parkway” – because it’s a 4 lane divided road with a median, sidewalks, street lights, and bike lanes.  If you can’t find a good place to run here, then just head to the treadmill.
• After warm-up drills, warm-up run, and pre-run, we’re sitting at about 3.5mi.  Thought we would have “plenty of time”, but not actually checking the watch at this point could have been an error in judgement.
• Workout was 4 x 1200m (from our start point, the light at Endhaven on the other side of I-485 conveniently marks close to 1200m (or about 3/4 mile).  Run interval at Threshold Pace – slower than your planned 5K or 10K, but slightly faster than Half-marathon pace.  2 minute rest, then head back to starting area.
• After done with your Intervals, gather PAX and head back to the Vine.
• Most PAX were back to COT by 0620-0622 – most of the Bagpipe PAX had already packed up and gone home!
• Total miles will seem long – about 8.7 for Honeybee including Pre-run, and most PAX at about 6.0 like Swift FNG Bunker – but most of it run at 2nd F pace today.

The Moleskin:

• Fire Hazard is going to construct a Valet key box at the Vine parking lot to leave his keys in.  Will probably be much easier than having to go back mid-workout to search for them.
• Welcome to Swift FNG Bunker (though YHC was sure he heard “Bonkers” when introduced.  Coming off his first 26.2 at Kiawah, Jay M is already showing some running prowess and quickly left his host Tuck to lead him around.  Give Bunker a follow on Strava.
• YHC tried to “illuminate” at least two cones with flashing and reflective lights.  While the first one had an issue getting face-down and lost in the liriope median, the second one seemed to do well when out in the open.  YHC would like some feedback on the usefullness of the Flashing cone – do the PAX like the cones, still too hard to see, ?
• PAX got a little strung out on these distance-based intervals with keeping a short recovery time between the intervals today, but that should change as we head back to shorter intervals with more focus on recovery as a group like other weeks.  Would be great to have each of the PAX be challenged by a partner to push them.  You’ll have to do some self-recruiting!
• Honeybee and Haggis were apparently trying to EH the #sadclown with the flashing foot.  Dude seemed like a pretty strong runner, and Honeybee and Haggis must have felt bad as they flew past him up Community House.  If the guy does post, a nickname is already picked out – Shwings.
• #Cobains on the Late arrival to COT.  #ExtraCredit. Thought we would have plenty of time, but that’s what happens when you head out a mile away from the home base and don’t check the watch.  Not too bad, but don’t want to make it a habit.
• Did StrangeBrew ever find his pitstop?  Einstein is apparently not open at 0515, so either he just sucked it up (#gross) or ducked out.

Announcements:

• JoeDavisRun this Saturday – set your Baseline for Swift!
• Swift schedule for next few weeks will be back to the shorter stuff until the Spring.  End goal will be a 1mile Time Trial, so our training will focus on a new “Fast” pace and geared toward improving that top end speed.