Deuces Wild

Deuces Wild

25 PAX launched from the Vine with a Tripe 2 plan.  Should be simple, but math would prove difficult in this oxygen deprived environment.

The THANG:

http://f3nation.com/2017/03/06/preblast-222-2/

The Moleskin:

• 3 groups of 6:00/mi and under, 6-7, and 7:00/mi and over led by Bratwurst, WildTurkey, and Outback respectively (and Fire hazard leading a group of 1).  Groups seemed to work out well by staying together, pushing each other, and maximizing their time getting out there early and putting some targeted work in on the 1mile race pace.
• Time – a simple training tool when running over a set distance.  With cones (various sized colors and shapes made of plastic in various positions) spread out every 100m (or close enough – really could use a measuring wheel), you can time you intervals of 200m and get a sense of how far you are covering over 2:00.  Even if you don’t keep it in memory, great to recall one from the other and the progression along the workout.
• Record – using a watch with a simple lap memory, or a GPS-device with a lap key is a very valuable tool for recording the intervals (just hit Lap key at start and stop of each interval) and looking back at them later.  If synced to a program like Garmin Connect, Strava, or whatever your watch uses, you can go back and analyze to get a sense of was the speed consistent, how was that interval when I was getting tired, is my recovery too fast (looking at your starting Heart Rate), or what was my cadence?
  • BTW – Strava has the manual laps if you look on the full browser version at http://strava.com.  Otherwise, their app lacks manual Lap times.
• Share – using a tool like Garmin Connect or Strava and sharing your results with others can have many effects.  You can get kudos or comments, questions about your performance that may have been off, but ultimately you get accountability.  Are you doing what you need to do, can you take input from others, or would you rather just not know?
• For the PAX that did the Time, Record, and Share this week, I went through the results and put them in a spreadsheet.  It’s not something I always do, but it helps me with workout like this (most of the time a race) to get feedback to help myself and others.  If you don’t have results below, it’s because you didn’t record (didn’t use your lap key), or you didn’t Share in either Garmin Connect (connect with me at “pwuerslin”) or Strava.  I really think you are missing a extra bit of incentive and motivation if you don’t do all of that in the future.
• Some of the results were not a surprise on who ran fast (check out Nard Dog and OneNiner when they thought the last 200 was the last interval…), consistent (I would consider any pace averages within 5-10 seconds difference pretty negligible), or is showing a lot of improvement (Bunker blowing PR away, WildTurkey showing some zip).
• Here is a summary:

Here are the full details:

https://docs.google.com/spreadsheets/d/1a5Mq58-isCYhTzt_CITONhJ505hPbJH9rvP-EozcZeo/edit?usp=sharing