Race Week – Oval style

Race Week – Oval style

18 PAX took on the Oval of the Brixham Green for some 1 mile Brolympics race practice.  Don’t forget to post on Saturday at the Brolympics to make all of this hard work pay off!

The THANG:

http://f3nation.com/2017/04/03/preblast-4-weeks-to-brolympics-1-mile/

If you don’t like to click, then just know that the plan was:

3 Rounds of ( 2 x 200m at Repetition Pace with 200m jog recovery, 5 minute Threshold Pace, 400m jog recovery). Run Paces = http://runsmartproject.com/calculator. Location = Brixham Green One & Two. Cones will mark 200m intervals along the straightaways around Brixham Green.  Recovery will be on the corners.  For the 5min Threshold Pace segments, we’ll turn at 2:30 into each, so you may want to program your watch. Pace for the 200m intervals is your 1mile race pace target.

The Moleskin:

• After YHC’s legs recovered after last week, it was awful even if no Backblast was posted so we could wipe away the memory, it was decided to take a race week prep workout from Jack Daniels going into the 1600m race this Saturday morning at the Brolympics.  With some time to spare this morning (it pays to have a good 1st quarter at work, but still gotta build the funnel), there was careful analysis of the results.  So, we get some results below for those that had Lap times posted on Strava or Garmin Connect.  Those that didn’t post results should consider using that as a training and accountability tool, but I digress…
• The results that were posted (these are all average interval paces per mile):

• The goal was to run the 5:00 interval at 1:00/mi or less of pace slower than the 200m (which was to be run at your 1-mile race goal pace).  Of the results available, most PAX did this very well.  Sure was nice to have a mostly downhill last 200m to make everyone seem like they were faster – or they just were.
• Enron – pyramid pacing (down-up-down) on 200m segments and hiding last 5:00 because he didn’t want to show ALL of his cards heading into Brolympics.
• Gumbo – progressively faster on 5:00, so likely holding back in the beginning on the other two 5:00.  Would actually like to see this progression rather than a slow slide the other way.
• Citgo – blazing fast and consistent. Continually passed most of the PAX on the “& back” because he frankly isn’t used to looking at the backside of most of the PAX (that’s a good thing).
• FireHazard – progressively faster the whole workout, which sure helps being healthy and not injured!  Glad you are back.
• Bunker – silent and strong even after trying to take a Segment yesterday and failing (better luck next time, though YHC will now attempt to rerun that segment and put it out of reach).
• TigerRag – started closing the gap to the runners ahead as time went on, but we think he either stopped for pee break on 200m #4, stopped to roll his monstrous calves, or check on Haggis.
• For those that didn’t have results available, but were still there and running hard:
  • No Lap Data (find the lap button) = “freed from the” Birdcage, “who moved my” Cheddar, Out “and” back “is better than go the distance”
  • No Posted Data (sync your watch) = “Dead” Ringer “for an assassin”, Honey “run like a Jacket, sting like a” Bee, Madame “crawling out from under the tax rock” Tussaud, “Left Half a lung in Scotland” Haggis
  • No Strava or Garmin account (turn on a computer) =  Rebar “makes concrete and middle aged men stronger”, “stealth” DepthCharge “with a big boom”, “not a Chippy teacup it’s” Chipotle , “not as foulmouthed as his older cousin Ted”-dy
• Can’t believe it’s almost been 3 years at Swift.  Anniversary workout next week!  Should be interesting.  Thanks for following today, and even finding the warm-up spot OYO…

SYITG,

Bratwurst