Go the Distance

Go the Distance

17 PAX departed the Vine Restaurant in Ballantyne with running on the mind on Tuesday.  Pretty much everyone got their fill… and then some.

The THANG:

• 0500 – Early Bird warm-up.  2nd F Pace.  Drills optional.
• 0515 –
  • Option 1 (Swift XL) – course is https://www.strava.com/routes/6698348
    • 5min warm-up to the course starting point
    • 15min Threshold Pace, 3min Rest & Regroup
    • 15min Threshold Pace, 3min Rest & Regroup
    • 10min Threshold Pace
    • Head back to COT
  • Option 2 (Swift HD)
    • 15min warm-up with 2nd F running and drills
    • 200/200/400m Intervals along Rushmore Dr.  Cones prepped and ready. PAX choice to use a part of the hill for the 200s or just the 400s.
  • Option 3 (FreePlay) – Show up, MAF it (Tolkien), get lost (Fireman Ed), workout at Bagpipe and then head out on a run (Triple7) – whatever you do, just keep running…
• 0615 – Back at Vine for COT with Bagpipe
• 0620 – Extra 10min 2ndF running option

The Moleskin:

• Writing a detailed PreBlast every week the day before the workout is so you don’t have to write a Backblast the day OF the workout, right?  At least everyone knew what you should have done, or they could look on Strava app (or be forced to the web site only you want Interval details, except for HoneyBee where you have to dive into Garmin Connect for that) for the results of what everyone did do.  And then, they could play the Strava Fly-By to see if the mission was accomplished and who did what.  If one did all of that every week, then they might actually forget what went on at the workout because there are only so many T-paces, Lap paces, Mile splits, segments to create, and other useless stuff that can fit into a brain before the fun stuff gets pushed out.  At least that’s the excuse YHC is using this week.
• Observations not otherwise noted:
  1. Brew and Wingman pounded out 2 miles worth of really Hard intervals.  If “I-pace” is a “hard” effort, then “R-pace” (or 1 mile race pace) must be “really hard”.  Well done using the hill as often as they could and only using the flat for the longer intervals.
  2. 15minutes on a 1.5mile loop means you see the same spot several times on a single interval.  You start thinking in your head about where you’ll end up on the loop (or where you *should* end up) and it seems so far away.  Although there were plenty of opportunities to make shortcuts, and YHC definitely thought about it, don’t think anyone actually pulled it off during the fast running portions.
  3. The first 15 wasn’t so bad because we started on the downhill for the loop and had mostly downhill over the interval.  But that meant the second 15 caught most of the uphill sections multiple times, and it was here that it really hurt.  Fortunately, on the 10 minute section, you knew that it wasn’t going to be as long and it was the last one to go.  Mental relief if anything.
  4. A joint Fahvra and Citgo workout is a scary combination.  Fortunately, they know how to time 15 minutes, so being out of earshot so far ahead isn’t a concern.
  5. The longer intervals on a loop don’t allow the PAX to rely on a single Q to tell them when to stop at the end of the interval.  Fortunately some PAX figured it out, but it always seemed like when FireHazard went by during interval or recovery, he was always pushing it.  Most PAX also got the memo about heading to the six to regroup on recovery.  While not only helping to keep the group together, it keeps the recovery a little more social.
  6. TigerRag mentioned something about cursing @Bratwurst during this workout.  Just to make sure that he’s directing the frustration to the right person, here’s the source.  But, just for good measure, the workout wasn’t all fun for YHC, for upon coming back to the drop point of YHC’s shirt, sprinklers filled with scummy pond water were found soaking said shirt.  A fun ride home.

Without a recording from COT, had to go off memory and Strava to put together the PAX list.  Keep me honest.

SYITG,

Bratwurst