Swift like Eagles

Swift like Eagles

9 PAX ignored the weather report of the day and posted anyway at #F3Swift to find out what a Fast Finish feels like.

The THANG:

• 0500 – Several PAX post and head off for 1.3mi of easy running.  Fireman Ed apparently thought all SoB workouts started at 0500 and got suckered joined in.
• 0515 – Rest of the PAX show, the OCR crew took a detour, and we set out on our way towards North Community House via the Ballantyne Hotel & Spa. Fireman Ed didn’t want to wait for Bagpipe, so he joined anyway.
• After 1 mile, commence with the usual dynamic warmup of heels, toes, high knees, butt kicks, done.
• Heading down NCH, run 200m at 1-mile race pace, jog to recover 200m
• Again, run 200m at 1-mile race pace, jog to recover 200m
• Now, run 6 minutes at Threshold pace (effort level of “comfortably hard”, calculate at http://runsmartproject.com/calculator, or just estimate as between 10K and Half-marathon pace).  Turn-around after 3 minutes.
• ASAP after the 6min T-pace, run the 200m at FASTER than 1mi race pace to simulate the goal of the morning – the “Fast Finish”.
• Recovery jog for about 5min
• Do it all over again starting with 2x200m at 1mile pace (recover 200m after each), 6minutes at T-pace, 200m F-pace
• Head home
• total miles around 6 without pre-run included

Moleskin:

• Mission accomplished on the 6minutes of T-pace (just about 1 mile for some PAX, but a good distance run for all) and then right into a Sprint.  Had PAX gasping for air and some PAX trying to exhume cups of Scottish goo and pollen from their lungs.
• Though the recovery was a bit long between sets, we still managed to get in 2 sets.  Would have been nice to get in one more set, and though it would have been painful, surely would bear fruit later.
• Fireman Ed (#runner) was a little lost without Strange Brew, especially when Strange Brew and Cheddar ran off on the way home to find some bonus miles on the streets of the Ballantyne Corporate Park.  Fortunately, Fireman Ed’s internal GPS was working and he made it home.
• Soft Pretzel is already planning to be “ready” this year for the BRR.  Sounds like there needs to be some general training strategery planned amongst the PAX.  An evening at Brazwells could do the trick – do they have a whiteboard or overhead projector so Dr. Jack Daniels can make an appearance and explain training methodologies?
• Stump Hugger thought he was going back to find a Marathon – ala HB last week, but instead must have found a bush and taken care of whatever business getting in his gut or mind.  He ended up staying and pushing through the whole workout.
• Cheddar didn’t lose the jingle pocket!  He still has every key to his house in his shorts while running.  Didn’t seem to slow him, but only served to tell Soft Pretzel to speed up as he was getting too close.
• Strange Brew will always be the one in the Swift circle to raise his hand when the MC asks, “who came the farthest this morning?”  Sounds like there are plans to at least move one zip code closer. Don’t worry, CHMS is closer for next week, or is it?  Extra drive will help get you in the zone.
• Frasier toyed with the PAX on the 6minute out & back.  Apparently he only needed to stay close until we turned around, then he faded to black (or did we fade) on the 2nd half.
• HoneyBee gearing up for a scenic destination Marathon this morning by tapering on anything but the 200s.  Apparently the taper was getting to him and he decided to blow out a 200.
• Get Well Haggis!  Pushing hard for half the workout this morning on 1/4 a lung was a noble feat.
• Partial credit to Bunker for a solo-Swift workout before a work flight this morning.  Though we didn’t see him, apparently the results on Strava are there to prove it.

Announcements:

• 1 Mile Time Trial (and bonus fun) is NEXT WEEK.  Any PAX can come join us at Community House Middle School track at 0515.
• Yes, this “Hot4Teacher” who is sending emails and tweeting about the $55 F3 discount for Kiawah 1/2 and Full Marathon is legit. Just pay him your money, and YHC promises you can show up to run at Kiawah in December.  Race bib optional.
• Keep gathering your 2nd place teams for Fast 5k on 5/21.