- QIC: wingman
- Pax: @wildturkey, Allen Cates, Citgo, Fleetwood, Frasier, Midriff, Swift, Toolbag, Voodoo
Bulls on Parade
Date: 2024-10-01 AO: swift Q: bratwurst PAX: frasier, citgo, toolbag, Allen Cates, fleetwood, wildturkey, voodoo, midriff FNGs: None COUNT: 9 WARMUP: head down the power lines to Rushmore, Right, avoid trash truck that was on a tour to get in our way, Left around the Bull Ring, and then to the “top” for dynamic exercises.
THE THANG: Run 400m at Threshold Pace around the Bull Ring, 30 sec rest, continue until time. Reverse the direction for #3&4, Reverse for #5&6, etc. Goal for 10-16 total intervals.
Check the channel run preblast for Threshold pace goals, but overall, it’s to develop Endurance in running at speed. Yes, there is a run channel tagalong and Allen Cates (Brisket).
With these workouts, as the Interval distance (today was 400m) increases, the rest will stay short. The goal is to get to a Threshold Interval of 5-6min on 1min rest and 10-12min on 2min rest. Threshold pace always stays the same.
So, if you pushed too hard today and past your comfortably hard (like YHC), then you will need to dial it back next week as the Interval gets longer and the rest only increase by a little.
Still humid day to get the sweat on, but the 7day forecast looks like 51 degrees next week. 51!!!
ANNOUNCEMENTS: While there are many great organizations collecting supplies (water, baby formula, jerkey, etc.), Samaritan’s Purse has organized volunteers for boots on the ground. Go here to find out more about the 1day or multi-day activities happending in Western NC now! www.spvolunteer.org/
THE THANG: Run 400m at Threshold Pace around the Bull Ring, 30 sec rest, continue until time. Reverse the direction for #3&4, Reverse for #5&6, etc. Goal for 10-16 total intervals.
Check the channel run preblast for Threshold pace goals, but overall, it’s to develop Endurance in running at speed. Yes, there is a run channel tagalong and Allen Cates (Brisket).
With these workouts, as the Interval distance (today was 400m) increases, the rest will stay short. The goal is to get to a Threshold Interval of 5-6min on 1min rest and 10-12min on 2min rest. Threshold pace always stays the same.
So, if you pushed too hard today and past your comfortably hard (like YHC), then you will need to dial it back next week as the Interval gets longer and the rest only increase by a little.
Still humid day to get the sweat on, but the 7day forecast looks like 51 degrees next week. 51!!!
ANNOUNCEMENTS: While there are many great organizations collecting supplies (water, baby formula, jerkey, etc.), Samaritan’s Purse has organized volunteers for boots on the ground. Go here to find out more about the 1day or multi-day activities happending in Western NC now! www.spvolunteer.org/
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