#PreBlast – On the Road again

#PreBlast – On the Road again

At 0515 on Tuesday morning, PAX will leave the Vine Restaurant in Ballantyne for an Interval running workout known as #F3Swift.

The THANG:

• Leave at 0500 for some extra 2nd F running.
• Leave at 0515 for the main event.
• It’s been a while since we’ve ventured far from campus.  This week we’ll push to find some ground not covered by #F3Swift before.  Good idea to bring a headlamp if you have one.
• The route will be here = https://www.strava.com/routes/4195694.  **Note, this is a 5.7mi route that we need to finish in 60minutes – which is an average of 10:30/mi.  Do-able by all of the PAX that regularly attend F3 workouts.  Even so, #nomanleftbehind.
• The workout will be Fartlek style “2 / 1 / 30” workout.  Run at Interval pace (a.k.a. 2 mile race pace / “Hard” effort / find your specific recommendation at http://runsmartproject.com/calculator) with Intervals of:
  • 2 minutes I-pace; 1 minute recovery jog to rejoin the Six
  • 1 minute I-pace; 30 second recovery jog to rejoin the Six
  • 30 seconds I-pace; 30 second recovery
  • REPEATO on the route until call is made to recover back to home.  Expect at least 5 rounds.
• RETURN to the Vine by 0615**.