Groovy Fast Running

Groovy Fast Running

5 PAX on Tuesday at #F3Swift walked away realizing that there’s still some speed left in these old bones. Not leaving every bit on the track, they’ll be back in a month’s time stronger and faster and swifter to defeat any notion that you only get slower as you get older.

The THANG:

·        
0500 – in the still of
the parking lot, two PAX arrived at Community House Middle School to set out
into the gloom for some extra running.
Soon after, one more PAX moseyed down to the track to join in some dark
slow running. One PAX disclosed full intentions
of still doing a 1 mile time trial. 2
others didn’t like the sound of that and thought Russian Torture chamber
sounded better.

·        
0515 – two more PAX got
the memo about the change in venue and emerged from their cars to do some more
moseying around the track. These two
also fell in the camp of "the 1 mile is still going to happen", so
then there were 3 on that plan.

·        
0530 – after some drills, spread out on the
waterfall start, and choose Red Pill or Blue Pill:

o  
Red Pill – 1600m AYG. Takers and finishing times were:

§ 
HoneyBee – 5:21 –
start to finish leader. New PR.

§ 
JRR Tolkien – 5:22 – may have closed on HB if
there were 50 more meters or there was a 80lb bucket
to carry. New PR.

§ 
Soft Pretzel – 6:01 – gutted it out solo with no
rabbit or pacer. Just missed his goal.

o  
Blue Pill – Kosmin Test
– Run 1 minute AYG. Rest there for 3
minutes. Run 1 minute AYG. Rest there
for 2 minutes. Run 1 minute AYG. Rest for 1 minute. Run 1 minute AYG. Measure total distance run and put into the Kosmin calculator
to get 1500m prediction, then in another
calculator to get 1600m prediction.
Results are:

§ 
Bratwurst – 1400m run total ==> 1500m prediction = 4:33 ==> 1600m prediction = 4:53 (a little suspicious here of the accuracy of the Kosmin test)

§ 
Bunker – 1320m
run total ==> 1500m prediction = 4:46 ==> 1600m prediction = 5:06 (not suspicious at all of this accuracy, Bunker did this after setting a 13.1mi PR on Saturday.

·        
Pick up bodies laying all
over the track and mosey some recovery laps.

·        
Gear up for the next round of fun – The 20m PACER test. This is a fitness done in elementary schools
and soccer practices around the country (even
the US Mens National Soccer Team). Even Runners World
took on the challenge. Basics are:

o  
Run 20m before the “beep” sounds.

o  
Turn around and run back before the next beep.

o  
The Beep interval gets shorter and shorter

o  
Levels get higher

o  
Drop out when you can’t make two beeps in a row

·        
Results of the Beep test:

o  
Soft Pretzel – watch 4 laps and then head for
home – LIFO

o  
Bunker – the miles of the weekend catch up to
him, or he’s had enough of the Groovy
music – he gets to 80 something

o  
Honeybee – gets to lap 99

o  
JRR Tolkien – goes one more lap past Honeybee to
100

o  
Bratwurst – time check, it’s getting late (ha!),
let’s stop at lap 102

·        
Notes on the Beep test for next time:

o  
Bring a louder Bluetooth Speaker. Hard to hear when put in the middle, easier
to hear when YHC ran with it, but those 8oz were slowing YHC down

o  
Mark off 20m – estimating that 20m = 21 yards (YHC
stepped it off), we were a tad shorter than necessary. Actual conversion of 20m is closer to 22 yards

Announcements:

·        
Next 1 Mile Time Trial is 5/17. This is the same week of the Fast5
Relay on 5/21, so you can use the 1 Mile day to
set your roster.

Cobains on the Format. Backblast posting issues.