PreBlast – Post BRR recovery

PreBlast – Post BRR recovery

If you were one of the many SoB PAX that ran any portion of the BRR this past week, you’re likely feeling a little sore and stiff and wondering how you will complete a Swift workout this week.  Well, if you’re like me, you’re hoping for a good warm-up, some dynamic drills, and a mix of running that isn’t too taxing, but let’s you know you still have legs and lungs that weren’t completely trashed in the mountains.

Here’s the Plan for Tuesday, 9/12:

• 0500 – don’t think anyone will show, but if you do, find your own 10-15 minute easy course
• 0515 – depart the Vine Restaurant parking area for a 10 minute warm-up jog through the Ballantyne Corporate Park.
• 0525 – extended session of dynamic warm-up drills to get the legs moving
• 0535ish – Start the Fartlek 30-20-10:
  • 5 minutes composed of 30 seconds jog, 20 seconds normal run, 10 seconds Sprint (that’s 5 rounds)
  • 2 minutes easy jog
  • Three more rounds of this while exploring the Ballantyne Corporate Park.
• 0605 – Easy jogging towards COT perhaps arriving early for some recovery stretching
• 0615 – COT with Bagpipe
• 0630 – 3rdF Timekeeper welcomes any and all for a social hour (or less) of BRR stories.  No book study this week, just stories of the lunacy, inspirational, or humorous that we can share.

And if it’s raining, show up anyway!

SYITG,

Bratwurst