Back off the Mud Flap

Back off the Mud Flap

22 PAX took the #DRP and posted at Swift on Tuesday morning despite warnings of longer intervals and tiny little hills.  What the PreBlast lacked in pace guidelines, it made up for in endless intervals to program into your wrist computer and confounded at least 2 PAX (#QFail).

The THANG:

• 0500 – PAX who got some sleep woke up and ran some extra miles.
• 0515 – Rest of the 22 PAX of the day left the Vine Parking lot for some warm-up and drills through the Ballantyne Corporate Park.
• 0530ish – Start the I-pace (2mi race pace, VO2Max pace – find your’s here http://runsmartproject.com/calculator) Intervals that lasted “about” this long with “about” this much recovery.  Stayed within the lower Ballantyne Corporate Park with slightly rolling hills.
  • 4min Interval / 3min recovery
  • 4 / 3
  • 3 / 2
  • 3 / 2
  • 3 / 2
  • 2 / 1
  • 2 / 1
  • 2min bonus interval!
• Recover to COT.  Back about 0618

Moleskin:

• If you didn’t read the PreBlast, check it out for some guidelines around VO2Max intervals – what they are, distances you should do with workouts, and how they make you a better runner.
• The trusty wrist computer had a failure in computation this morning on the intervals, so YHC was a little thrown off.  Some intervals were too long, and that doesn’t work well if you tried to program or got spread out and didn’t hear the calls to stop #Cobains.
• About as flat a course you can find in the BCP.  While slightly rolling along Ballantyne Corporate Place, impact was still felt.  Very few car issues this morning with mostly Left turns (since we run on the Left).
• Several new or recent Swift FNGs from across the running spectrum this morning.  Props go out to MudFlap #youngbuck and ThinMint #experiencedSpeed who were in the lead pack and pushing Frasier #jointCustody to not let him have an easy day on his Swift Visitation week.
• NardDog and Flint jumped right in to join the fun – guessing their legs were hurting about as much as YHC as the day rolled on.  Definitely got some of those late afternoon charlie horses and cramps. #drinkmorewater
• Great to see Muppet, StumpHugger, and Tootie consistent for several weeks now.  Benefits will keep coming.  Especially when you get in 5+ miles for an hour or less.  #keepitrolling
• YHC will have to dig through the Swift archives, but 22 is very strong for a day when there are longer intervals on the menu.  Pretty much all of the regulars were there as well, so either the PAX didn’t read the PreBlast or posted anyway!

Announcements:

• Wednesday evening 7pm for #SummersEveRun.  Check the http://f3sclt.apphb.com for the route each week.  This week is the Greenway.  Meet at Broken Egg Cafe front porch at 7pm.  2ndF at Brazwell’s post-run.
• If you didn’t come to the Kiawah 1/2 or Full marathon planning, check out the SOB Slack channel #kiawah for training plans.  Or DM Bratwurst to get the scoop.