Author Archive Bratwurst

(4×2+4×2)x2 = 42

One week after YHC’s last minute Fartsack (or some would say “smartsack” as a valid excuse, but it’s NOT posting the same), all of the PAX who want to get faster at the 1 Mile race showed up at Swift.  Good to know that Frasier didn’t scare the PAX away last week and that UNC vs. Gonzaga didn’t keep too many in the Fartsack this week.

The THANG:

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

 

The THANG Demystified:

  • Just week one of the 4 week plan marching towards the Brolympics Mile, and just the Swift workout option.  The rest will be OYO.
  • Boistersous crew of 7 or 8 for the Prerun at 0500.  Apparently no one cared about the game, cared about sleep, or just couldn’t sleep after reading the Preblast.
  • At 0515, the group left the parking area, and ee warmed up 10minutes to regroup on Rushmore at Harney.
  • 5 minutes of drills and explanation of the real THANG
    • 4 minutes at Threshold Pace (find yours at http://runsmartproject.com/calculator) out along Rushmore, 1 min Rest.
    • 4 minutes at Threshold Pace back to starting point, 1 min Rest
    • 4x200m on the Bull Ring @ Repetition Pace (same as 1 mile race pace), with 200m jog recovery.  Regroup all of the PAX.
    • REPEATO
  • About 5 minutes to spare, head back to the Vine and arrive just as Bagpipe is counting the PAX.  Cobains to PulpFiction for not separating out the PAX today – we may have some double-counted, but will anyone by Tuck really care?

The Moleskin:

  • It’s getting warm out there.  Is that the reason that there are so many PAX posting at Swift these days?  That breeze sure felt good, but is still counts as the sweatiest morning of 2017 so far.  Shirt is still drying out.
  • 3 Swift FNGs today – A bunch of DocMcStuffins recruits from Union County – Hollywood and LegalZoom joined the Swift PAX today.  And Ringer somehow convinced BirdCage that he needed to run the Palmetto200 with his 9 man team AND THEN come to Swift. I’ve seen Birdcage’s Palmetto 200 legs, and he can definitely handle the mileage, now to get some more speed.
  • This was YHC’s first attempt at this particular workout, and it seems like a good one.  Straightforward, keep the PAX together by regrouping often, some variety of speeds and distances (which could be confusing), and those closing 200m intervals help you feel like what the final laps of a Mile race will feel like.  Not easy, that’s for sure.
  • You can check out Strava FlyBy for the overall efforts of the PAX today, but here are some things I noticed looking at the results on Strava:
    • Bunker owns a sturdy undercarriage – hardly wavering at all on the four 4min interval paces.
    • Tuck figured out how to teleport on the 0515 warm-up.  That will really shorten a commute.
    • FireHazard made it through a full workout – with the group this time…
    • Atlas only measured his workout a half mile at a time again.  Must be tiring hitting that Lap button every 0.5mile.
    • Ringer got stronger after running bunches of miles at the P200.  Let’s ride this horse for a while.
    • HoneyBee did an “other” workout this morning according to Garmin Connect so his splits are all in MPH and I’m not that good at converting on the fly.
    • das Boot ist verrückt schnell.
    • TigerRag finally got the gunk out of the system after 2/3 of the workout and made it respectable from there on out.
    • WildTurkey was in stealth mode – kitted in all black it seemed like…and conveniently forgetting to Lap each interval on the watch properly so we can’t track his workout.
    • OneNiner programmed the workout so perfectly he was slave to it…and then perhaps threw it out the window and started over to free himself of it…
    • Outback is the perfect leadoff runner of any relay.  Smokes his leg and then hangs out chatting it up the rest of the way to keep everyone motivated.
    • Haggis was traveling to get his kilt refitted, did the workout downrange, and picked up some Course Records while racing his brother apparently.
    • Hairball ran the Cooper River Bridge Run 10K this weekend and did the Swift workout downrange.
    • Wingman ran the Cooper River Bridge Run 10K this weekend, feigned talking about Swift on Slack, and was indoor cycling this morning.
  • If you aren’t on Strava, you’re not trying!  (or so it seems….)

SYITG,

Bratwurst

#PreBlast – Brolympics 1-mile Race Week

UPDATE – We are at Race Week for the Brolympics Mile!  What a great time to get in a final workout to set a benchmark for summer training that will point towards your next race (obstacle or Relay) or general fitness improvement. 

This week 4/18:

  • 0500 – Extra credit 2nd F running
  • 0515 – Leave the Vine Parking lot
  • SWIFT workout = 3 Rounds of ( 2 x 200m at Repetition Pace with 200m jog recovery, 5 minute Threshold Pace, 400m jog recovery).
    • 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.
    • Run Paces = http://runsmartproject.com/calculator
  • 0615 – COT

——————————–

We’ve got 2 training weeks to go until the Brolympics, and if you’re coming to Swift, Fast Twitch, DevilsTurn, or Mountain Goat, chances are you want to improve in the premier running event there – the 1-mile (1600m) run.  So, the next 2 weeks at Swift will have us getting ready for that grueling test.  Other suggested workouts for the week could be done at your other intense running workout. If you’re doing these outside of the structure of the usual 60 minute workout, you may not know how many to do, so I’ll offer some suggestions, but good to use the 60 minute rule (warm-up 10, workout 40-45, cooldown 5-10) as a guildeline for most.

Run Paces = http://runsmartproject.com/calculator

Week 1 – 4/4

  1. Swift workout = Rounds of (2 x 4 minute Threshold Pace with 1 minute Rest, 4 x 200m at Repetition Pace with 200m jog recovery).  We’ll start at 0515, but there will be the usual 0500 early crew getting in a few more minutes of 2ndF pace running.
  2. Workout #2 = Rounds of 4 minutes at Interval Pace with 3 minute jog recovery

Week 2 – 4/11

  1. SWIFT workout = Rounds of: 2x200m FAST pace with 400m recovery jog after each, 1x400m FAST pace with 600-800m recovery jog
    1. FAST / F / 800m Race Pace is about :04 seconds faster per 200m than Repetition pace (R-pace), so either use the Run Paces calculator to find R-pace http://runsmartproject.com/calculator, it should be off of your 1mile / 1600m goal (200m is 1/8th the goal, 400m is 1/4th the goal), and here is a table with some example paces.
    2. 1600m / 1mile Goal 200m FAST split 200m Repetition Split 400m FAST split 400m Repetition Split
      0:05:00 0:00:34 0:00:38 0:01:07 0:01:15
      0:05:30 0:00:37 0:00:41 0:01:15 0:01:23
      0:06:00 0:00:41 0:00:45 0:01:22 0:01:30
      0:06:30 0:00:45 0:00:49 0:01:30 0:01:38
      0:07:00 0:00:48 0:00:53 0:01:37 0:01:45
      0:07:30 0:00:52 0:00:56 0:01:44 0:01:52
      0:08:00 0:00:56 0:01:00 0:01:52 0:02:00
      0:08:30 0:01:00 0:01:04 0:01:59 0:02:07
      0:09:00 0:01:03 0:01:07 0:02:07 0:02:15
    3. For those doing the F-pace version, instead of distance recovery, we’ll base it on time to regroup to the Six and then run recovery as a group.  Recovery time will basically equate to 3-4x of the “Work” Interval.  If programming on your watch, leave the Recovery as “Lap button press”.
    4. Optional to do this workout as the traditional 200m, 200m, 400m at Repetition pace with equal distance recovery.
  2. Rounds of: 2x200m Repetition Pace w/ 200m recovery jogs, 6minute (or 1 mile) Threshold Pace with 1 minute rest

Week 3 – 4/18

  1. SWIFT workout = 3 Rounds of ( 2 x 200m at Repetition Pace with 200m jog recovery, 5 minute Threshold Pace, 400m jog recovery)
  2. RACE at the F3 Brolympics – http://f3nation.com/2017/03/03/f3-brolympics-sat-april-22/

Growing another Hump

PAX assembled on Wednesday morning at the Marvin Ridge HS/MS campus for a true campus tour, but without “too much” running…  Here’s what went down.

The THANG:

  • Extra Credit – 4 PAX (Snowflake, Doc, Tuck, and Bratwurst) showed at 0515 to get in a few more minutes of exercise on a mid-week morning.  Since the Track/Stadium gate was opened, we went exploring and did some stuff on stairs and rails for about 12 minutes before rejoining the PAX in the parking area.  LegalZoom got in some extra distance looking for us, as did GreaseMonkey looking for a rock to carry around, but in the end, it was just the 4 hopefully setting a trend to get in an Extra 15 on a mid-week workout.  This will be a new weekly “Extra Credit” event, led by whatever PAX shows up, so YHC will do it if no one else volunteers, however, it’s meant to be an opportunity to try something new with a small group, throw out a ridiculous challenge (i.e. Ice9’s 15 burpees a minute for 15 minutes), and just sweat some more.
  • The Full 45 – Disclaimer given, let’s mosey
  • Head off towards the Athletic fields on the other side of the school.  On the way let’s do some high knees, butt kicks, karaoke.
  • Circle up in the Administrative lot behind the HS for an opening COS (Circle of Stretching) with In-Cadence exercises of Don Quixote, Imperial Walkers, Mountain Climbers (the slow and full extension kind).
  • Find the double benches between the tennis courts.  Split up half of PAX on each bench.  Set of 11s with Dips and Derkins (finally figured out not to have a Dip and Derkin side) while stepping up and over each bench as you go from Dips to Derkins.  Plank when done.
  • Mosey to the middle of the upper soccer fields.  COP with In-Cadence exercises of LBCs, Mountain Climbers (the quick kind), Low Slow Squats, and perhaps something else (Diamond Merkins?)…
  • Mosey just over to the hill behind the goal and find a partner.  2 rounds where P1 runs up the grassy hill and does 5 Burps at the top while P2 does modified Turkish Getups (start on back and stand up without the use of hands).  Plank when done.
  • Mosey to the long bench between the other tennis courts.  Single leg squats on the bench – 10c OYO each leg.  Single leg calf raises on the bench – 10c OYO each leg.  Hand-release Merkins x 20.  Single leg squats on the bench – 15c OYO each leg.
  • Long Mosey to the alley / wall by the front of the Middle School.  Peoples chair until the Six arrived.  Drop 3 inches lower and Arm Raises IC.
  • Find your Partner again – P1 up and over the wall to do 5 Jump Ups at the MS entrance awning.  Back down the hill and around the fence to relieve P2 who was doing Flutter Dolly. Flapjack.  Repeato with P2 doing Pistol Crunches this time.  Flapjack.
  • Long Mosey around the school back to the bottom of the parking lot.  On the way, regroup the PAX with Flutter and Heels to Heaven and Hold Feet up at 6-inches until the 6 arrives.
  • 10 Hand release Merkins.
  • Jailbreak to COT.

The Moleskin:

  • Snowflake took us out reminding us about encouraging each other and the source of encouragement.
  • The Extra Credit 15 minutes was announced on “the Haw” Slack channel , which has pretty much replaced Twitter for all F3-related communication for YHC.  If you aren’t on Slack, you’re missing some great info ranging on topics having to do with Fitness (trips to Kinetic Heights, run meet-ups, various challenges from weight loss to merkins/pull-ups), Fellowship (mumblechatter, happy hours, AO related stuff), and Faith (inspiration, serve, and F3Dads challenges).  Best of all, it’s totally private, searchable, and flexible to add pictures, videos, links, calendar reminders, etc.  All we need is an email to sign you up – email paul.wuerslin@gmail.com for an invite.
  • If you aren’t on Slack or the F3 Cuthbertson GroupMe text, then you are really missing out from getting to know these guys you are working out with every day.
  • Huge variety of PAX with the numbers continuing to grow from Lawson, the Chimneys, Hunter Oaks, Somerset, PDS, Marvin Creek, and other surrounding neighborhoods in Marvin/Weddington/Waxhaw.  Let’s try to publicize this on Nextdoor by responding to Posts like this one https://marvin.nextdoor.com/news_feed/?post=46447175 or creating Events like this one https://marvin.nextdoor.com/events/nc/waxhaw/f3-bootcamp-marvin-ridge-every-wednesday-1112520
  • Let’s get an evening Happy Hour going soon.  Thoughts are after 7pm mid-week or end of the week in Waxhaw area.  Sound off in comments for suggestions or if you’d like to spearhead the effort!

Announcements:

 

#PreBlast: Feel like stretching the legs?

If you are one of many participants of a race over the weekend, or you have one coming up next, we’ll have the Potpourri-inspired Swedish/Danish Fartlek to keep us entertained this week as we mosey around the Ballantyne Corporate Park.

All festivities start at the Vine Restaurant Parking lot in the SonsOfBallantyne AO.

The THANG:

  • 0500 – Early 15minutes to get in some easy running
  • 0515 – Warm-up jog for 10 minutes.
  • 0525 – 5 minutes of Running Drills
  • 0530 – Start 4 rounds of 30/20/10 Swedish/Danish Fartlek. One round is:
    • 30 seconds Jog
    • 20 seconds Normal
    • 10 seconds SPRINT
    • x 5
    • 2:00 recovery jog between rounds
  • 0558 – Various Build the Running Body Core exercises
  • 0615 – COT
  • 0630 – TimeKeeper 3rd F – talking about showing your spouse love through Words of Affirmation and Quality Time.

SYITG,

Bratwurst

Push it Real Good, Or don’t

This is the placeholder…

#PreBlast – Taper or Pushing it

Swift launches every Tuesday from the Vine Restaurant in Ballantyne at 0515, but some either sick in the head and want to run more, or old and need extra warm-up show up at 0500 to run a tad more.

The THANG:

This week, in the interest of those running the Palmetto 200 starting on Friday (Frasier, Bunker, HoneyBee, ThinMint, Haggis, Bratwurst, Atlas, General, who else?) or New River Trail Marathon (Enron, WildTurkey), this week will offer an option of Taper or Pushing it.

  • 0500 – Show and go to get in about 12 minutes on the Corporate Park / Rushmore / Bull Ring loop.
  • 0515 – Leave the Vine Parking lot on an easy warm-up jaunt over to the North Community House strip.  Arrive by MetLife building at 0530, so choice to go the long no traffic crossing way via 521 bridge (1.6mi at an minimum 9:20/mi) or the shorter more direct route via Resort Hotel (1.0mi).
  • 0530 – Standard 5 minute warm-up drills
  • 0535 – Option TAPER:
  • 0535 – Option PUSH IT:
    • 4 x 4 minute at Interval Pace (click for target pace, estimate at 5K pace) 3 minute jog recovery between each to regroup the PAX.
  • 0605ish  – Regroup at starting point and head back to COT with nice Easy jog.  Those opting for “PUSH IT” could get in one more 4 minute Interval Pace on the way back.
  • 0615 – COT at the Vine

Just One Loop

17 PAX at Swift posted last Tuesday with the threat of rain, with reading the PreBlast that there would be no cover in a parking deck, and knowing (well most at least) that the proposed workout was one of the sneaky hardest workouts to get done without feeling it later in the day.

The THANG:

http://f3nation.com/2017/03/12/preblast-back-to-max/

 

The Moleskin:

  • Upon stepping out of the StoneMobile this morning, we remarked to Haggis about the cold mist with threat of rain that he should know and love this weather.  His response was perfect in his Scottish accent, “I’m familiar with it but that doesn’t mean I like it!”
  • After some inquiry on Slack from TigerRag about programming of how many rounds there would be, the single loop of Ballantyne Country Club East proved to be just a hair under 5 loops with the group this morning.  One final set starting the second lap around gave us a total of 6 rounds – that’s 21 minutes of running at your 2 mile race pace, albeit over the hills and speedhumps of Ballantyne Country Club.
  • The regrouping on the 1:00 and :30 recoveries worked fairly well.  Just as the PAX bunched back up, it was time to head off again.  There is usually some jostling at the beginning of each interval to elbow Hairball and make sure he doesn’t take off like a rocket.  And for the most part, Hairball was held in check until Round #5 (that was just after Mr. Bean’s hill – no broken bones this time even though Chipotle swung at Cheddar) when he crushed the PAX on the uphill.  Check the Strava replay – it’s clear that Hairball was getting some distance to relieve some gas or was just tired of doing most of the other 2 minute intervals downhill.  Hairball on the uphills and TurkeyLeg (not present, just a hypothetical) on the downhills would make a pretty mean relay team.
  • Swift relative newcomers Picasso, Doc McStuffins, and Meatloaf helped us push the numbers today.  If any of them had decided that the parking deck or the fartsack (i.e. Honeybee) had been a more conducive environment for gloomy weather, we wouldn’t have had such big numbers and the bigger half of the AO this morning.
  • TigerRag already gigged me on Tuesday at Timekeeper that there wouldn’t be a BackBlast for this workout, and there almost wasn’t if the site Q hadn’t reminded me.  He had said the more terrible workouts don’t actually get a Backblast or the more mundane ones don’t.  Not sure the one for today falls in, but what I do realize every time, and several PAX pointed it out today, that first round of 2/1/30 seems pretty easy.  Then that 2:00 comes right after a :30 recovery and smacks you in the face again.  And then does it over and over.
  • By Strava’s estimation, we seemed to only get positive elevation change on 6 of the 18 intervals.  Sure didn’t feel like that.  Probably because the 5th round was completely up that awful hill, but that’s how the BRR is going to feel men.  They never seem to put the hills in the right place, so let’s make sure we’re ready when they do come.

SYITG,

Bratwurst

#PreBlast – Back to Time

After extending into 2:00 intervals last week, we’ll continue to be no longer than that time length, but have a change of pace and have a few weeks where we regroup with Time-based intervals.  Key will be the change of Pace from 1-mile pace (or Repetition pace) to 2-mile pace (or Interval pace) and shorter rest. Go to http://runsmartproject.com/calculator to get pace suggestions based on your fitness level.  Route will be in the Ballantyne Country Club eastern half (which is roughly a 2 mile loop).

The THANG:

  • 0500 – Early bird extra 2nd F warm-up.
  • 0515 – Leave the Vine Parking lot.  Head across 521 into the Resort Hotel Parking lot to cut through to Ballantyne Commons and up the hill to cross into the Ballantyne Country Club.  Arrive at this 1 mile point by 5:25am.
  • 0525 – 5 minutes of warm-up drills and explaining the workout to those that didn’t read this preblast.
  • 0530 – Start the 6 rounds of 2/1/30
    • 2 minutes I-pace, 1 minute jog recovery to the Six (back of the line)
    • 1 minutes I-pace, 30 second jog recovery to the Six (back of the line)
    • 30 seconds I-pace, 30 second jog recovery
  • 0605ish – Head back to the Vine for COT
  • 0615 – COT

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:
PAX 200m Average 2:00 Average Notes Difference 
Bunker 0:05:35 0:05:42 <10 second difference 0:00:07
Fahvra 0:04:51 0:05:03 fastest 200m average 0:00:13
Frasier 0:05:04 0:05:00 only “reverse” trend where 2:00 average was faster N/A
NardDog 0:05:26 0:05:54 biggest difference, but fast 200m 0:00:29
OneNiner 0:05:28 0:05:40 <15 second difference 0:00:12
ThinMint 0:04:53 0:05:01 <10 second difference 0:00:07
TigerRag 0:05:57 0:06:09 <15 second difference 0:00:12
WildTurkey 0:06:10 0:06:05 “reverse” trend, but only one 2:00 measured properly N/A
Bratwurst 0:05:08 0:05:16 <10 second difference 0:00:08
DocMcStuffins 0:05:45 0:06:26 large difference 0:00:41

Here are the full details:

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

 

PreBlast – 2/2/2

On Tuesday morning, the weekly Interval workout known as Swift will launch from the Vine restaurant in Ballantyne for what sounds like a simple 2, 2, 2, but it’s actually much more treacherous.

The THANG:

  • 0500 – Extra credit early 2nd F run to warm things up
  • 0515 – Group leaves the Vine parking lot to head down to Rushmore Dr.  for a 10 minute warm-up.  Will regroup at 0525 at the corner of Harney and Rushmore.  Go at your own 2nd F pace.  Ease into the warm-up.
  • 0525 – Dynamic warm-up exercises along Rushmore.
  • 0530 – Start the 2/2/2 along the coned course of Rushmore (cones every 100m):
    • 200m at Repetition Pace (aka 1 mile race pace – find yours at http://runsmartproject.com/calculator), then a 200m recovery jog
    • 200m at Repetition Pace, then a 400m* recovery jog.
      • *this is the only step that could be adjusted.  Shorten the recovery to 200m ONLY if you know you are going slow enough to recover before the next interval
    • 2:00 minutes at Repetition Pace, then a 400m recovery jog
    • Rinse, repeat until 6:10am – using self-directed Pace groups, everyone is encouraged to fall into one of three groups – 1) under 6:00/mi pace (for Repetition Pace), 2) 6-7:00/mi pace, and 3) over 7:00/mi pace.  Aiming for at least 3 rounds for all groups.
  • 0610 – Head back to COT

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