Would you like a little Hill with that Speed?

Would you like a little Hill with that Speed?

At 0515 on Tuesday, 10 PAX headed out into the gloom for a new route and a new workout at the Ballantyne-area speed workout known as F3-Swift.

The THANG:

• 0500 – 4 PAX take on some easy running to find the new course and setup the cones.  For a second, PAX are confused as Frehley’s Comet is there not to be there early for Bagpipe, but to get in some more running!  #distancerunner
• 0515 – Rest of the crew joins and we head out for a modified warm-up around the Bull Ring, through a traffic circle / fountain, and then beside the TIAA building for some dynamic warmup drills.
• The workout with 3 rounds completed was:
  • 6 minutes at Threshold Pace, run out and back with turnaround at 3:00
  • 200m Hill at Repetition Pace effort
  • 200m jog recovery
  • 200m Hill at Fast Pace effort (basically AYG – see below for pace guidelines)
  • 400m jog recovery
• Back at COT just on time

NMM:

• Kotters to Frehley’s Comet.  With all of the running today, FC was most concerned that he got in more miles that Fireman Ed did in previous weeks.  He kept asking YHC how many we planned to do, how many we did, and how many he’ll get credit for.  Let’s just say you ran a lot, and we’re glad you didn’t have to use the towel hanging from your waistband.
• While Cable Guy hasn’t been MIA as long, great to have him back.  Seemed like there was a big pack developing today, and Cable Guy was in the mix of it.
• After the first Out and Back 3min/3min and then 200m Hill, it became obvious this was going to be a tough workout.  Important to get a feel for what “Comfortably Hard” is (using it just for Bunker, but I have to give Dr. Jack credit for the term), for after we pass through the Mile Time Trial in 3 weeks, “Comfortably Hard” or Threshold Pace is a staple for training for BRR and longer events.  If you aren’t able to regulate breathing (the comfortable part) during that Pace, then it will become way too hard and you’ll work more than you need to.  Depending on your normal breathing, T-pace should be somewhere in that 3:1 breathing to stride ratio.
• What was also obvious after the First Out & Back is that the PAX let themselves be led by the guy in front instead of their heads.  You shouldn’t be passed by another PAX on the Back if you ran both at the right effort.  YHC remembers a quote from the morning that may seem a little harsh, but, “if you get passed, it doesn’t mean you’re Slow, it means you’re not running Smart.” But of course what started as not running smart could become Sandbagging just to make sure you’re not caught by the likes of JRR Tolkien or Bunker.  There’s a balance there somewhere.
• The Hill effort at the end and then the Sprint hill sure did bring out the effort.  Similar to a Fast Finish we did in previous weeks, this seemed much tougher, and it was, but YHC actually started to dread it while heading towards it.  It seemed futile to try to run down the Wild Turkey on the Hill, for he didn’t make it easy.  Not sure that after the first hill effort, JRR Tolkien’s MuthaShip training let him get caught, but Bunker may have been close once or twice.  What was certain on the 2nd AYG Sprint up the hill is that someone gave The General orders to “take the hill” and he shot out like a rocket leading the charge never to be caught – and he said that the MuthaShip will again be in his sights.
• With Taxes wrapping up or getting Extended, it was nice to have Abacus back.  Not content for driver status at BRR this year, it’s obvious he’s not in favor of the Flat Tax – this man likes Hills and steep tax bills (or wish he would have trimmed mine a bit!).
• StumpHugger has been literally sitting by the keyboard waiting to post comments on this BackBlast.  He must have something keen to say, and let’s just say it better be good.  Great effort out there at Swift brother!  You earned this one.
• Cheddar didn’t say much, per the usual, but he was likely just tapering for his leadership at several workouts this Weekend.  Take it all in and then dish it out man!
• Still one lonely cone on the hill somewhere…

Announcements:

• 1 Mile Time Trial take 2 – May 17th at Community House Middle.
• Fast5 Relay – May 21st at Fort Mill High School.  http://f3nation.com/2016/03/31/pre-blast-fast-5-the-worlds-fastest-5k-relay-spring-2016/