No Sprinters Track

No Sprinters Track

#F3Swift this week was all about the Sprinter.  Run hard then jog a lot.  While we probably could have done more reps, sometimes you just have to start over somewhere, and this was a great way to get back into the buildup to prepare for the next challenge.

The Thang:

• a fractured early crew departed at 0500.  Even while stragglers drove in, PAX were seen chasing others to catch up.  Gumbo and Bratwurst were watching this show as they drove in, so instead of running to catch up, as they have done before (should get their clocks checked), they took off in a different direction to set up some cone staging.
• 515 and there were a couple more takers in the parking lot.  The early crew didn’t stop too long in the cold, so all departed for the warm-up run almost immediately and just made sure that car door of a late arriving PAX wasn’t going to be opened.  Must be a Bagpiper.
• Warm-up through the Corporate Park is done, flashing cones spotted, so the dynamic exercises commence with heel walking, toe walking, high knees, and butt kicks.  On to the “track” of Rushmore Dr.
• Main set run at 1 mile race pace (a.k.a. Repetition Pace or R-pace from http://runsmartproject.com/calculator)
  • 4x200m with 200m recovery
  • 3x400m with 400m recovery
  • 4x200m with 200m recovery.
• Mosey back to home.

Moleskin:

• With a promise to improve the 1 Mile Time Trial times this Spring, we have to get back to setting that base pace and working from it.  It will likely seem too easy a pace for 200s, but we’re going to build from it and make it so the 400s (at the same pace) seem like cake.
• It’s still fun to push on the 200s a bit, and some of them got pretty spicy.  Fortunately, none of the PAX ended up with a popped Achilles or torn Hammy.  However, as seen from race photos by JRR Tolkien, Bunker, and Tuck, they were flying:

• Great to have Heisman and Bounty Hunter out from the South Carolina reaches of SoB land.  Still seems like BH only posts when OneNiner, WWL, or Ringer don’t show.  Weird phenomenon.  Almost like YHC swore for a while that Gumbo and Beaker were the same PAX, but that Myth has been busted.  The IndianLand PAX avoiding each other Myth is still probable.
• StrangeBrew was wearing his Luge outfit from his appearance in the 1988 Calgary Olympics.  Sleek and aerodynamic in those tights.  Just leave the helmet at home next time.  I bet it was hard to run and see out of that thing.
• YHC didn’t check the Runner’s World site What to Wear for Tuesday morning, but probably should have.  Still, an extra sheddable layer is not bad to have around.  Just have to make sure you remember where you drop it.

Announcements:

• You’ve heard it here first.  There will be a “Destathon” for F3 this year – Egypt of F3Metro translates this as “Destination Marathon”.  In previous years, PAX have gathered to travel to Chicago and San Francisco, but this year will be more accessible to most PAX and Ms.  Stay tuned for details.  Bratwurst is on Q.