Bro speed 1

Bro speed 1

Despite the rain that woke most overnight and the rain on the windshield on the way in, 12 PAX still figured it was time for some Brolympics level speed.

The Thang:

• Prerun crew was large and YHC was not able to account for everyone. Apparently Frasier was the first to use the gas station before the run to put gas on his car (and not remove gas elsewhere), for we arrived in the lot at the same time and tore off after the Pre-run group. Only caught them at the lot.
• 12 pax left the lot at 0515 on the way to the Bull Ring. Turns out that’s Thin Mint’s least fav locale. YHC thought the least fav was Ballantyne Country Club, so he must have a list.
• Did a few more warmup exercises than normal to make sure we were ready for the speed. A-skips were added correctly this time, and despite Gumbo requesting pirouettes, we refrained.
• On the Bull Ring using approximate measurements (YHC looking for a measuring wheel to make accurate marks at several places around the area, pass on any leads), we executed 4 rounds of the following intervals at 1 mile-race pace (aka Repetition pace from the calculator at http://runsmartproject.com/calculator )
  • 200m R pace, 200m recovery
  • 200m R pace, 200m recovery
  • 400m R pace, regroup to the Six and then 400m recovery to start the next round
• mosey back to COT for a 0615 arrival

Moleskin:

• small groups formed on the intervals today with healthy numbers in each. Frasier, Thin Mint, and Mario led the pack, and Mario led the PAX in taking intervals off to find a warm bathroom. He seemed like he made up for it in the end by racing ThinMint one more interval, but let it be known he did lead something.
• Gumbo, Bunker, and Enron had a trio, but obviously Enron stuck out because of his covered dome. Word is they each let each other lead an interval to feel better about themselves.
• Tuck, Erector, and Meatloaf came through next, and Meatloaf kept singing Bat Out of Hell as he sprinted away from the other two with impressive finishing speed. Don’t count on passing him on the home stretch of the Mile.
• Picasso and MT could be overheard talking about how to use a watch and how to get on Strava. Not sure if either were accomplished, but they pushed each other through round after round.
• Free advice doled out today – 200m intervals merely set up the longer ones. Maintain the same effort. Will help when the watch says you crushed 200 #1 because it was downhill with a tailwind (and perhaps a tad short), and then fade a bit on 200 #2 into a headwind and uphill (elevation grade negligible).
• The 400 is where the money is at. Holding an even effort is critical to feel that pace for the Mile race. Got to remember to relax. There will be a strain as the workout goes on, but make sure you relax the face, breathing, shoulders, and hands. Tense up and it spreads.
• After the Brolympics, your run Qs are working on some coordination and predictability. More info to come, but it will give a chance for more PAX to step up to Q and continue the trajectory of training that we establish.
• For now, know your 1 Mile race pace and make your Brolympics goal known!

SYITG,

Bratwurst