Long on Speed, Short on Time

Long on Speed, Short on Time

16 PAX planned to get after it on Rushmore Dr in the Ballantyne Corporate Park this morning in the final preparation until the 1 Mile Time Trial planned for 5/17 at Community House Middle School.  The Planned workout was pretty big, we didn’t accomplish it in the 2 previous times either.

The THANG:

• 0500 – come early for some extra easy running – seemed there were about 9 PAX out today with RockThrill, Tuck, Bunker, JRR Tolkien, Frasier, HoneyBee, Abacus, Wild Turkey, and Bratwurst.  At least that seems mostly right…could have been less, could have been more.  Objective #1 to lay out the cones every 100m.  Objective #2 to return to the lot before 0515.  Only 1 and 1/2 of the objective met, but we may have at least sighted the lot by 0515.
• 0515 – head out with the full group of PAX for a warm-up of easy running and dynamic drills.  Head towards Rushmore Dr.
• 0529 – Start the main workout.  Each interval has equal distance jog recovery.
  • 600m at 1-mile Race Pace + 3 sec (i.e. if your 1-mile target is 6:00, then your 600m target is 2:15.  Run this 600 at 2:18). Don’t make this too fast.  PAX got in 2 of these.
  • 400m at 1-mile Race Pace.  PAX got in 3 of these.
  • 300m at 1-mile Race Pace – 1 sec (i.e. if your 1-mile target is 6:00, then your 300m target is 1:08.  Run this 300 at 1:07). Feel like you are pushing slightly.  This round was run with recovery OYO, and perhaps only the Flyin’ Frasier got to 4 intervals.  Most of the rest got 3.
  • 200m at “F”-pace – your 800m race pace – or pretty much AYG.  Most of the PAX got at least two.  Frasier probably completed three, Tolkien decided to extend his recovery back to COT and get in at least 2 more, and HoneyBee probably followed him.
• 0617-0619 – File into COT just in time to have FNG Posh named and have JRR Tolkien take the PAX out.
• With no formal Count or Name-o-rama for the Swift PAX, YHC is going by memory on this one.

The MOLESKIN:

• Something about 1 week before a 1 mile time trial (and the 5x1000m Relay later in that week) already had Ringer and OneNiner tapering.  We saw them getting some pre-running done out there, but my guess is that they are trying to be Clandestine and plot their Ultra Strategy for the Fast5.
• Something about 1 week before a 1 mile time trial had the rest of the PAX feeling frisky enough to not listen to many of Jack Daniels’s suggestions about how to run this workout 3 sec slow, then on pace, and only heard the push the last few and All You Got.  That, or we have several sub 5 min 1600m runners ready to break that elusive old man barrier on 1 week from today!
• JRR Tolkien had some excuse about missing the MuthaShip yesterday because he couldn’t find the “right” partner on Match.F3Nation.com to do the workout with, so he was pushing everything extra hard today.  However, we did have some celebrity couples – Wild-Tucky was seen side by side pushing each other in the darkness.  SoftHops was reminiscing about days at Wake and getting in a little too much 2nd F.   AbacuStump was putting his horse whispering skills from the farm to good use and prodding the Stallion to move really fast.
• Several strong individual performances did abound.  Haggis didn’t have 100 miles in his legs from the weekend, so he felt like punishing them today as a reward.  HoneyBee had beating his Father-in-Law in the Fast5 to think about.  Bunker was doing his best Asafa Powell impression again – smooth dome and high stepping the 200s.  Cheddar was relishing again that he’s not Mr. Jingles, even though he wants to be with those keys.  Tootie and Frasier were both sensible.  One is just getting back in to shape and he’s learning his upper limits again.  The other one, he’s on Swift Custody this Tuesday, and he’s just plain fast. We worked it out so we’ll have Frasier again next week to rabbit the 1mile challenge.  If YHC is going 5 single digits, Frasier is going 4 high digits.  Watch out.  We’ll see how many PAX follow him and flail off the pace.
• Another observation – shirtless was faster today – less drag – more cooling effect – if you run fast they look at your legs and not your barely hairy chest.

Announcements:

• Black Diamond workout this Thursday 5/12 at Community House Middle.  YHC on Q.  If you don’t workout in Union County and aren’t in the top teams at the Mud Run, you probably haven’t ever seen YHC do a merkin.  You still may not see as much on Thursday, but come to gawk anyway.  There’s a track, it will be used, but not in the ways that you think.

Fastest Swift backblast posting in a long time.  The sun is still up…

SYITG,

Bratwurst