Pyramid in Ruins

Pyramid in Ruins

F3-Swift launched at 0515 on Tuesday morning into the surprisingly fresh and cool feeling dark morning.  Some PAX got in some extra work at 0458 (Bunker with his pre-warmup routine) and others started right at 0500 with some easy running.

The PreBlast:

@F3Sob #F3Swift #PreBlast https://t.co/HCvC4LGvQn

— Bratwurst (@bratwurst_f3) August 22, 2016

The PreBlast Questions:

https://twitter.com/TigerRagF3/status/767911547540738048

The THANG:

21 PAX ran up and down a painful flat-top pyramid at #F3Swift. #sobCounts pic.twitter.com/we4rqQNEzJ

— Bratwurst (@bratwurst_f3) August 23, 2016

• 0500 – 1.3mi of Easy running on the normal Swift pre-run course.
• 0515 – Disclaimer and then leave the lot with no indication (other than the Preblast) of where we’re headed.  Kobains to those that missed a turn and didn’t show up until later.  After 1.0mi of more Easy running that tracked most of our 0.8mi loop for the morning, we got in some warm-up exercises (sans B-skips, which are apparently in high demand these days) and reminded the PAX of the workout.
• 0530 – Start our 35minute workout on the loop of “the power line cut” hill, Ballantyne Corp Pl, The Bull Ring, Rushmore Dr.:
  • 3min I-pace (2 mile race pace found at http://runsmartproject.com/calculator); 2min recovery (jog and regroup)
  • 4min I-pace; 3min recovery
  • 5min I-pace; 4min recovery
  • 5min I-pace; 4min recovery
  • 3min I-pace; 2min recovery (cut out the Bull Ring and head down Harney Dr)
• 0605 – Head back to COT and maximize the recovery

The Moleskin:

• Please give YHC some feedback on the course.  Wanted to keep it rolling to break up the stride, but never too penalizing to have the hills make too much of an impact in overall pace.  Long enough to not repeat it too much (kudos to Fahvra to making it too short by starting a 2nd loop several times), but short enough to keep everyone in contact.
• When starting out, realized that Stump Hugger and Muppet were MIA.  Turns out they were following Cheddar (who had run by the lot at 0455 coming from CVS to the Bank ATM looking for more keys to put in his pocket) that was going on a Ballantyne Corp Park scavenger hunt looking for Strange Brew’s house key.  Eventually they found us.  The Strava Fly-by shows it all.
• Apparently, Fahvra is pretty good at this running thing.  While he said his fastest years were behind him, he’s looking for a resurgence and these couple of months are getting him there.  Not only did lead the PAX on the intervals (stalking YHC only at the beginning to make sure he didn’t go out too fast), he gave a similar report that Gumbo and others have on this interval stuff.  Not only does it make the “other” running easier, you see your pace effortlessly start to come down on those runs as well.
• MAF out the window – JRR Tolkien does still have the speed, and he was out to prove it for 10 minutes this morning.  Charging on the first 2, then going OYO-MAF-related on us, then coming back for the last interval, it’s lurking in there somewhere.  MAF apparently doesn’t make you slow ALL of the time, just keeps you slow MOST of the time.
• What pace are we running?  Don’t read the PreBlast, don’t ask a question when the Q says “any questions”, just comment how easy the workout is and then realize you aren’t running hard enough.  Star pupil OneNiner had a mixup and realized that his “is this slower than 10K effort” was perhaps too easy.  Here’s how YHC explained Interval speed to OneNiner, Pebbles, and anyone else in ear shot:
  • All intervals have their place for different purposes: Running economy (i.e. speed), Develop the heart, lungs, lactate dissapation, but they are all based on running just hard enough for those purposes.  Those paces can relate to speed, HR (like MAF), or effort, but Jack Daniel’s excellent book “The Running Formula” basically lays them out like this.
  • The faster the interval, the more rest you need.
  • Repetition pace is 1mile race pace.  Recovery is at least the same distance of the interval.
  • Interval pace is 2mile race pace.  Recovery is slightly less time of the interval.
  • Threshold pace is about 15K race pace.  Recovery is usually 1minute per mile of the interval (for example, after a 1 mile interval at Threshold pace, recover for 1 minute.  For a 2 mile interval, recovery for 2 minutes).
• Many PAX with solid efforts out there.  The group is staying closer and closer together, even after a 5minute interval.  A couple more weeks of these types of efforts, and then going back to Threshold Pace for some weeks.  All of these are geared toward the longer distances of the BRR, Fall Half- and Full-marathons.
• Stay tuned to SOB Slack or Twitter for other Long Run, casual run, or one-off workouts.

SYITG,

Bratwurst