Run at R-pace, Rest, Repeat

Run at R-pace, Rest, Repeat

11 PAX from SoB land and surrounding country took to the ROWDY ROADS of Ballantyne Corporate Park for some RUNNING REPEATS.  Here’s how it went down.

The THANG:

• 0500 – warm-up with 5 PAX for 1.3 mile.  Make that 6 total as Gumbo just misses catching up to the group (not a surprise that he was there for the pre-RUN, but it was a SURPRISE that he was also a tad late.  We’ll chalk THIS one up to Daylight Saving Time, but we’ll have to find a new excuse if this becomes a REGULAR occurrence).
• 0515 – continue warm-up with the REST of the 11 PAX.  OneNiner or someone commented that it was at pretty “spirited” pace, but pretty sure he meant to say “RAPID”.
• 0530 – start our ROUNDS of 400m at REPETITION-pace, (a.k.a. 1 mile race goal pace), REST for 1 minute, continue until 0605.  Try for 10-12 x 400m total.  Make sure you start each 400m with a partner, so a few seconds of extra REST is fine.  Don’t need to be exact on the 1 minute rest.
• 0600 – All of the PAX complete between 10 & 12 ROUNDS.  Head back to COT the long way via Ballantyne Commons.

MOLESKIN:

• Amazing that all of the PAX completed 12x400m at their goal 1 mile pace.  Probably a similar effort to a hard 5K on a Tuesday morning.  This coming after many of the PAX did either the Balrog (HoneyBee, Gumbo, Bunker, Bratwurst-FIFO), or the Shamrock 4-miler race + Balrog (StrangeBrew) over the weekend.  Though some sore shoulders and upper body were talked about on the warm-up, it was the lower half that took the brunt of this one.  Some jelly legs for sure.
• Two directions on this course – Odd intervals were slightly downhill starting across the bridge.  Even intervals were a reverse of the same and starting on a slight uphill.  For YHC, most of the EVEN/uphill intervals were faster.  Either it’s the starting on the hill effect that makes you power up it and start more quickly, the effect of the bridge lights that put you in the spotlight and hold on through the end, or the feeling of the slight downhill of the even intervals that makes you hold up a tad.  Weird.
• Everyone seemed to have a good group today and pushed themselves to make sure of that.  Frasier and Honeybee led the PAX toward making sure that they kept the 1minute rest in effect and never looked back.  OneNiner, Gumbo, General (either a Swift FNG or Kotters), Copay, and Bunker were a solid group and BountyHunter was admirably cutting his rest short to stay with them.  StrangeBrew and a hacking WildTurkey (#allergies #notbubbleboy) powered through all of the intervals together.  WildTurkey even regaled us with stories of the first F3 days when the BallatyneHotel hill up to 521 seemed like Everest.  Now look at this guy – 6 miles is simple stuff now.
• As YHC (Palmetto 200 12-man team #taper) dropped off the rigorous pace set by Frasier (Palmetto 200 Ultra runner #notaper) and HoneyBee (who Frasier says will be “under that” for his 1mile PR), YHC latched onto BountyHunter and we turned out every 400m well under but realistic what BH “think I can do if I push it” for a 1mile race.  Another PR in the future for him.
• One of the most asked questions of the morning was, “so when is this elusive 1mi time trial”?  So, YHC will nail down a date in April.  Must first check Haggis’s race & “travel to the motherland” schedule (so he can beat HoneyBee), FastTwitch’s plans (nevermind, they barely need 24hours notice #notaplannedworkout), and the status of Community House Middle School track.  Once those are nailed down, we’ll set a date.  As of now, it’s looking like possible dates are:
  • 4/5 – 3 weeks away
  • 4/12 – 4 weeks away
  • 4/19 – 5 weeks away and 2 year Anniversary of Swift
  • Any opinions?