Author Archive Bratwurst

This Merry-go-round has Speed Bumps

28 PAX (though check the list, missing 1) read the PreBlast and posted at the weekly running interval workout known as Swift.  This week, we were back on a Merry-go-Round, but a much boxier one, as our quest for quiet streets in the Ballantyne area found the area known as the Brixham Green.

The THANG:

http://f3nation.com/2017/02/27/preblast-brixham-green-400s/

 

The Moleskin:

  • A more formal attempt to get the PAX to stick with at least one partner had mixed results.  Suggested three groups based on your “Work” interval pace for the workout.  1) 6:00/mi and under, 2) 6:00-7:00/mi, 3) 7:00-8:00+.  Thank you to Ringer and Cheddar for leading groups today.  Objective is to get PAX to start each interval together which: gives someone to chase, gives someone to chat and recover with, puts eyes on every PAX at the workout for safety reasons, and so you don’t run by yourself because YHC finds that boring.  If you didn’t find yourself in a group, then there are options – drop back to find PAX behind you, cut the recovery distance short (there was a way today to cut through the lot instead of going all of the way around), invite PAX at the workout to form a group, or invite a FNG that you know will be the same speed and run with them.  Provide feedback in comments for this type of format.  It helps when we do distance-based intervals.  Time-based intervals are good for other reasons, and we
  • When we got to the Brixham Green at 0530, the Q expected PAX to be stretching, talking, or exploring the bushes, but NOT doing warm-up drills already.  Why?  Because the PreBlast said so…  Either Read the PreBlast or get frustrated about the Q’s lack of pre-workout instructions on-site.  We know that FastTwitch doesn’t need a PreBlast because they’re scared PAX won’t show once they know what they’re going to get, but Swift has a PreBlast to keep PAX in the know, provide recommendations, and when the warm-up deviates from the norm, all of the PAX know.
  • Somehow the Group 1 of 6:00/mi and under didn’t get the message that you don’t get extra credit for pulling all of the PAX through in a 5:00/mi pace.  It was a fast group today, and YHC felt left behind and slow until looking at the splits later.  For YHC, it was actually encouraging and right on track, and now we know there are some really fast mile times about to get laid down in a Time Trial yet to be determined.  Pretty sure that in Area51 we’ve only had 1 PAX (Frasier) go under 5:00 in a 1600m time trial put on by either Swift, FastTwitch, MountainGoat, the PAX-Olympics, or TigerRag’s 2016 BRR Free Range try-outs, but several PAX including the aforementioned Frasier, along with Fahvra, Haggis, ThinMint, and HoneyBee were routinely under the 5:00/mi pace today.  The rest of Group 1 wasn’t much behind either with Hairball, Bunker, Teddy (yes, there was a Teddy sighting – KOTTERS!), and DocMcStuffins for a bit.
  • Group 2 was nipping at the heels of Group 1 all morning.  Someone didn’t want to get in any recovery, or they really weren’t far behind in speed (they weren’t).  Strong group led by Ringer had the PAX forgoing the suggested PreBlast recommendation of 7 400s and pushed on to join Group 1 for the last one and make 8.  Let’s hope the PAX survive the stairs later in the day.  YHC’s legs would get a little shaky at times coming down the little “hill” to the finish, and only focusing on form and that finishing speed bump helped keep it together.  Apparently Rebar got tricked into thinking that the White speedbump was just a white line and took a spill…or his fellow PAX forgot to call out the speedhumps (the non-painted and longer road obstructions) for him along the way.  Pro-tip – all of the bumps/humps have an inside passing lane that is clear of any toe-stubbing elevation changes.  Fortunately the polished asphalt provided a slide surface for Rebar, for there are much worse surfaces to fall on.  Ice up Son!
  • Group 3 led by Cheddar was a tight-knit group, but I have no idea of their results since Strava is down “due to maintenance”.  Don’t they know we’re trying to do Backblasts on our lunch break!  YHC recalls Tootie was getting in his “work” intervals, and Chipotle was back for another week and this time dragged Fireman Ed out of his offseason slumber (must have a marathon coming up next week and needs to prepare).
  • Dolphin and HoneyBee showed up at about the same time, but don’t know if Dolphin had the same excuse as HoneyBee, who was doing Mr. Clean sponsored surprise bathroom inspections at the gas station and CVS all morning.
  • Kudos to FireHazard for knowing when to take it easy to not extend his stint on the IR, but encouraging the PAX while he’s out there.
  • TR didn’t show because of the restraining order that Teddy took out on him.  His ankle bracelet would have been going off, so not sure if that would have been motivation or a distraction.
  • Welcome to FNG Prius (Kyle H) who was EH’d by Rebar.  Apparently he likes big trucks and Tonka was already taken.

Announcements:

  • Wall Rebuild – 3/11 0800 at Providence Presbyterian, Sign-up coming
  • F3Dads Camping Trip – 3/11 overnight, place TBD, 2.0s and Dads, Stay tuned to #F3Dads Slack channel
  • New 3rdF at Stonecrest Chickfila follows The Maul workout at 0630 on Wednesdays starting 3/8
  • March Pullup and Merkin Challenge – PreBlast = http://f3nation.com/2017/02/26/pre-blast-march-pull-up-merkin-challenge/

#PreBlast – Brixham Green 400s

The weekly speed / interval running workout known as Swift will launch from the Vine Restaurant on Tuesday morning in Ballantyne.

The THANG:

  • 0500 – early bird extra warm-up for ~1.25 mi.  2nd F pace.
  • 0515 – depart the Vine lot on the “reverse” normal warm-up loop to end up at the Brixham Green.  Here’s the route: https://www.strava.com/routes/7756052 We’ll regroup at 0530 on the parking lot side of the picnic shelter.  Take your time to get to the shelter.  You’ll have 15 minutes to do so, so if you get there early, either continue jogging and enjoying the conversation, stretch, or  stop and wait for the group to assemble.  This
  • 0530 – 5 minutes of dynamic warm-up drills and strides
  • 0535 – Mosey to the other side of the Brixham Green square to start the rounds of 400m around Brixham Green I and II (we’ll be using the more rounded side of the “rectangle” and there will be 400m Start and Stop cones).  We’ll attempt to do this with 3 Pace groups.  Since this is based on your Mile Best, all of the PAX should fall close into these 3 groups.  “Work” Interval is a 400m at 1-mile Race pace.  “Recovery” interval is a with 400m recovery (or up to 2x the amount of time it took to run the 400m “work” interval).
    • Group 1 – below 6:00/mi pace (under 1:30 per 400m).  8 total rounds
    • Group 2 – 6:00-7:00/mi pace (1:30-1:45 per 400m).  7 total rounds
    • Group 3 – 7:00-8:00/mi pace (1:45-2:00 per 400m).  6 total rounds
  • Once your group is done, run reverse route to encourage the other PAX.
  • Once all PAX are done, head back short jog back over to the Vine (about 0.25mi away).

SYITG,

Bratwurst

 

Bullish on RUN

21 PAX (seems like there were more) strode out of the darkness into the pleasant gloom of Tuesday morning to run unguided for the weekly workout known as #F3Swift.

The THANG:

The Moleskin:

  • Some variety on the day, first starting with an unexpected turn of events a couple of minutes into the pre-run.  With YHC’s back tightening up, it didn’t look like it was going to be a good day to try and run.  Back at the lot however and trying to find a replacement amongst the early PAX and those coming back from the pre-run, the PAX either pleaded ignorance of not understanding the PreBlast, didn’t want to have the responsibility of answering TigerRag’s questions of how many second per 400m equals pace per mile on the progression run, or just wanted to motivate YHC to continue.  The comment that did it was, “you have to stay for the 3rdF (Timekeeper) anyway.”  So I immediately thought to myself, that’s right!  I can’t just go home!  I’ll meet you all at the Bull Ring with my clipboard, stopwatch, and Bull Horn.  I’ll crawl there, but you can warm-up the long way.  So off I went on my own, then about a minute later remembered that I couldn’t stay around for Timekeeper anyway because of my 8yo 2.3’s birthday breakfast!  Well, there will be no leader when they get there, so I have to at least try.  Slow mosey OYO to the Bull Ring.
  • Once at the Ring and doing some drills, things probably felt better for most of the PAX. What I’m trying to do on the warm-ups is to give two options for that opening 10minutes.  We’ll always end together, but there will be suggestions for PAX to go a longer way and a shorter way.  That way, get in the warm-up that is right for you.  No need to redline on the warm-up.
  • Already running a little behind my fine tuned Pre-blast, we got the 200-200-400s explained and started off.  Things went well, except for the few PAX that didn’t get the suggestion at least “start each interval with another PAX”.  That probably meant you had to look behind you (Fahvra) and pick up slower PAX (Frasier and ThinMint) that were going a different speed, but I can only be so suggestive…  After a lap of just sitting around and trying some solo stretching in the darkness while talking to PAX as they went by, I figured I should give it a go and at least tail the Six.  Actually turned out to be pleasant to catch up with some PAX like Tootie and Chipotle (Kotters!) that are definitely working as hard as everyone else.  It’s all about hitting the pace targets that are right for YOU.  If you don’t know what those targets should be, try to read the PreBlast, go out and run a race, or keep sticking with us a few more weeks until we do another Time Trial.
  • Progression in the end would have seemed like a death march if you started out too fast.  Getting faster each 400m is an exercise in patience and will.  It was great to see each PAX pushing themselves back to the Vine.  Though often it’s nice to have one big group going back together, it’s often fun to see if you can make it back in time.  Somehow, Haggis was last to come in, but he must have been trying to get in more miles.
  • Well done PAX!  Thank you for the motivation to get out there even when I don’t feel like it.  Was a great encouragement to me.

SYITG,

Bratwurst

#Preblast – Life of a Bull

Swift will continue to work on the Speed this week.  A little bit of switch up at the end to make the theme of the day sink in…such as “the Bull Ring is round…”

The THANG:

  • 0500 – Early bird option for extra warm-up.  2nd F pace for about 1.25 miles.
  • 0515 – Depart the Vine Parking Lot and head down the normal parking lot connectors to Rushmore Dr.  Head towards the Bull Ring.  Meet at the putting green at 0525 after a 10 minute warm-up.  For some of you this means go around the Bull Ring to come out on the other side, and for others it means to head straight for the putting green.  This is a WARM-UP.  It should be nice and easy, so don’t come into the putting green already at Max HR.  No PRs on the WARM UP!
  • 0525 – Do the dance of drills
  • 0530 – Start rounds of Repetition Pace Intervals (1 mile race pace – find yours at http://runsmartproject.com/calculator) that are slightly longer than last week (because they are based on Distance and not time) but also a lot flatter.  Goal here is to run all of them even.
    • 200m (marked by the entrances of the buildings along the Bull Ring) at R-pace, 200m jog recovery
    • 200m at R-pace, 200m jog recovery
    • 400m at R-pace, 200m jog recovery
    • Repeato until 0555 or if you hit 3 rounds, whichever is sooner.  Regroup at the top of the circle.
  • 0555 – Start a 15 minute Progression Run on the Bull Ring.  This is a run where you are trying to pick up your pace by :20sec per mile every 400m (which is the same as running each 400m split faster than the rest).  Use the building entrances to gauge every 400m.  Instead of everyone ending at 2 miles, we’ll try to end at 6:10 to head back to the Vine.  If you want to get the full 2miles in, go ahead!  We’ll be there for you.
    • Start wisely…for example, starting at 2:00 per 400m (8:00/mi pace), your splits SHOULD look like this for a progression run:
      1. 2:00 (8:00/mi)
      2. 1:55 (7:40/mi)
      3. 1:50 (7:20/mi)
      4. 1:45 (7:00/mi)
      5. 1:40 (6:40/mi)
      6. 1:35 (6:20/mi)
      7. 1:30 (6:00/mi)
      8. 1:25 (5:40/mi)
    • Some other starting splits and what that brings them down to:
      1. 2:15 per 400m (9:00/mi pace), will bring you down to 1:40 (6:40/mi pace)
      2. 2:30 per 400m (10:00/mi pace), will bring you down to 1:55 (7:40/mi pace)

See you in the Gloom,

Bratwurst

Some bounding ALONG the Meadows

Several PAX (more than a squad, less than a company) descended on the weekly interval workout known as Swift. Not certain about who was in attendance (still waiting for PAX list), but there was a great mix of new faces, kotters, and regulars.

The THANG:

  • While there was a Preblast (http://f3nation.com/2017/02/13/preblast-hopping-through-the-meadows/), it vaguely described the plan. At least we got some PAX to set their watches the right way, but many did not know in which direction we would continue in.
  • Here were the actual sets of 30 sec, 30sec, 1min:
    • 1: Up Ben Nevis on the sidewalk (or risk your own life in the street) for 30sec at 1mile race pace effort. Recover jog down. 30sec up Ben Nevis, recover down. 1min up Ben Nevis, regroup at the top and head over to Ballantyne Meadows.
    • 2: Along the flat of the Meadows, 30sec run, recover to the six. 30 sec run, recover to the six and then to the bottom of the hill. 1min run up the Hill, recover back down the hill.
    • 3: Up the hill on Ballantyne Meadows for 30/30. Backwards run up for the 60.
    • 4: 30/30 along the rolling flat, 60 along the flat with a finish up the hill.
    • 5: 30/30 up Ballantyne Meadows. 60 is Bounding up the hill. Recover out to Ballantyne Commons.
    • 6: 30/30 down Ben Nevis. 60 back up Ballantyne Commons towards the AO.
    • Recovery rest of the way to COT.

Moleskin:

  • I started writing this Backblast while watching a soccer practice and my thumbs gave out.  Days later, I’m recalling I never finished as it’s time to post the Preblast….
  • Interval pace is Repetition Pace, or 1 mile Race Pace found here: http://runsmartproject.com/calculator
  • Partial list of 21 PAX were from the Strava Flyby and YHC’s limited memory – Cobains if you aren’t there…  Get on Strava!

#PreBlast – Hopping through the Meadows

The weekly interval running workout known as F3Swift (though sometimes it’s mistaken for F3Swirt) will launch from the Vine restaurant parking lot at 0515.  If you are late, head for Ben Nevis (Ballantyne Commons PKWY West toward Old Lancaster Hwy).  We may or may not be there.

The THANG:

  • 0500 – early optional prerun that provides great 2nd F and good additional warm-up
  • 0515 – head out from the main lot towards Rushmore Dr using the Reverse Route of the normal early bird route.  1.0 to 1mile+ (10 minute warm-up)
  • 0525 – commence warm-up drills at the bottom of the Synchrony lot closest to Rushmore (this was on the loop we ran last week. If you don’t know which building that is, stick with someone who does…).
  • 0530 – head out to Ballanytne Commons for commencement of the first hill set up Ben Nevis.
  • If programming your watch, it should look something like this:
    1. Warm-up (until Lap Key)
    2. 0:30 interval (1mile race pace effort)
    3. Open recovery until Lap Key
    4. 0:30 interval at (1mile race pace effort)
    5. Open recovery until Lap Key
    6. 1:00 interval at (1mile race pace effort)
    7. Open recovery until Lap Key
    8. Repeat to Step 2 for 6 total rounds.  (We may not get to 6 depending on time, but don’t plan on more than 6)
  • We’ll not spend all morning on Ben Nevis, and we’ll dip into some calm meadow-like places along the way.  Bring your smokeboots.

SYITG,

Bratwurst

Rushmore YoYo

21 PAX wanted to do YoYo tricks along Rushmore Dr in Ballantyne on Tuesday morning.  Instead, we just ran really hard back and forth.

The THANG (what we were supposed to do):

http://f3nation.com/2017/02/06/preblast-stepping-down-but-stepping-up/

The Moleskin:

  • Goal of the VO2Max / Interval-pace intervals is to get maximum amount of time right at the proper speed.  If you are going out too hard (push past the VO2Max), then it’s likley you’ll get too tired to continue for too long at that pace on subsequent intervals.  Since you don’t make it back up there, then even though you ran really had at first, you’re losing the maximum benefit for the workout for not spending enough time at VO2Max. Make sure you know that pace based on a recent race result here: http://runsmartproject.com/calculator
  • Good idea to PreBlast these Time-based intervals so someone can keep the Q honest.  As YHC was trying to keep Frasier and Citgo in sight to make sure they knew when to turn around, apparently the watch workout program modification made the night before didn’t take.  First interval of 5minutes (2:30 out, 2:30 back) was good, but the 2nd interval was programmed the same instead of 2/2.  So when Frasier, HoneyBee, and YHC kept running (somehow Citgo just had a clock running in his head and turned around), it was HoneyBee that remarked “aren’t we supposed to turn”?  Perhaps it was TigerRag’s properly programmed watch that had beeped and guided the rest of the PAX to head back. If you have a Garmin, learn how to program on the web site and then push the workout to your watch using the app on your Smartphone (or if you have an older Garmin like YHC, cable to the computer).  Help here: https://connect.garmin.com/en-US/help/how-to/#workouts
  • Good numbers continue as new PAX try to figure out, along with the rest of us, what proper run interval training is like.  We can all learn together with basic plans taught by some great coaches, including Jack Daniels (the PhD).  We’ll try to continue with Progressive plans that build for a 3 or 4 week cycle to work on something specific.  On another day of the week, you can do something similar or visit another running option like Thursdays at DevilsTurn, Fridays at Mountain Goat, or weekend options that are broadcast on #run channel on South Charlotte Slack at https://f3sclt.slack.com/messages/run/.
  • Welcome to Swift FNGs HomeWrecker and Margo (who may or may not be cheating on FastTwitch – somehow Frasier stays fast rotating every week, you can too).
  • Great to see that 18 of the 21 PAX are on Strava.  Going to the web site version – http://strava.com and clicking on Laps will show you the Lap pace for each interval.  That data should be on there if you are using the Start/Lap button on your watch properly, but there are some known issues with some watches (including Garmin Fenix 2).  Otherwise, use the Garmin Connect smartphone app to view Lap / splits and their paces.
  • Cobains for getting this BackBlast out so late.  There are a lot of PAX in the group that come out every week, who are putting in the work, and are showing results.  Maybe you are hanging out to what you once had (like YHC), still looking for huge PRs (like WildTurkey), or smartly pacing yourself back from an injury setback (like Gumbo), but it’s about a steady progression where you will start to see results if you keep up with it.
  • See you in the Gloom! – Bratwurst

PreBlast – Stepping Down but Stepping Up

Swift will launch from the Vine Restaurant in Ballantyne at 0515 on Tuesday morning.  We’ll have a step-down workout, but since it’s a step up from last week, your body will get just as confused / tired / stronger as it needs to be.  We typically do this workout starting at the bridge over 521, but with the increased traffic, we’ll stick to

The THANG:

  • 0500 – Early bird run for about 1.3mi extra.  Gets you back to the Vine to shed a layer or grab some water if need be.
  • 0515 – Head down to Rushmore Dr.  10minute warm-up – regroup at Harney and Rushmore Dr. intersection.
  • 0525 – some dynamic warm-up drills / stretching.
  • 0530 – Start the descending pyramid of Interval pace (2 mile race pace / VO2Max pace / find your recommended pace at http://runsmartproject.com/calculator)
    • 5 minutes Interval pace (done out and back along Rushmore, so 2:30 out, U-turn, 2:30 back).  4 minutes recovery jog.
    • 2 x 4 minutes Interval pace (done out and back along Rushmore, so 2:00 out, U-turn, 2:00 back).  3 minutes recovery jog after each
    • 3 x 3 minutes Interval pace (done along loop from Rushmore, Left in front of Synchrony building, Zig to Left on Ballantyne Corporate Pl, Left on Harney).  2 minutes recovery to the Six after each.
  • ~0606 – Cool-down back to the Vine.
  • 615 – COT

SYITG,

Bratwurst

 

Dead legs walking

21 PAX showed up even though a “fun and different” workout “with cones” was posted.  Since no many of those things happened, including no “400/4” (whatever that is), it seemed like the workout was a loss, until later in the day and the next morning when it became apparent the workout definitely left a dent.

The THANG:

  • 0500 – Hollywood and Bratwurst for a pre-run that mostly consisted of throwing down some cones that wouldn’t be needed, running laps of the parking lot, and catching up on all things soccer.  We’re going to draft Hollywood for the Soccer Arms cup onto the Area51 team… Most pre-runs are as high in 2ndF, but better in scenery.  Show up at 0500 or 0515 next time to get in some extra warm-up.
  • 0530 – Disclaimer, follow me.
  • Run reverse course around half of the parking lot.  Thankfully, Posse was on time this week and didn’t take us out.
  • Running Form drills in the parking lot:
    1) High knees 3 sets of 40 meters each
    2) Butt kicks 3x40m
    3) B skips 3x40m – foot striking on ground, snapping motion
  • Running Power exercises:
    4) Walking lunges for 3x25m – generate 90 angles
    5) Cone hops 3x25m – feet together hops over each cone (or pretend one is there) that are about 1m apart
    6) Diagonal cone hops 3x25m – side to side with each cone offset
  • Run to Middle School back porch. Partner up. Find someone you don’t know.
    P1 5 Burp-Mountain Climbers (1 burp + 5 MC each leg), P2 rest
    P1 15 jump ups, P2 start BMC
    P1 run a little loop on sidewalk out to bus lot, down the sidewalk towards the track, back up the hill to patio.  P1 rest until partner P2 returns. When P2 returns, repeato.
  • Scrap partner idea, work at the same time.
  • Inch worm Plank x 10
    Scorpion Fighter x 10 each side (derkin position with feet on bench.  Bend left leg, swing left knee towards right shoulder, then back left as high as possible keeping derkin form / Flapjack to other side).
    Run the small loop
    Plank for the six
  • Circle Up,
    Side Plank with Leg Lifts IC x15 each side
    Windshield Wipers IC x15 each side
    Squat hold 60 seconds
  • 30-20-10 = 5 rounds of 30 second mosey (and regroup to the Six), 20 second regular run, 10 second sprint.  Route was back towards the launch point.
  • COT

The Moleskin:

  • For runners, the first six exercises (plus step ups and some 50m strides) are suggested to do two days per week after easy runs.  Purpose to practice good form, focus on strength in the running muscles, and stress the small ones around the normal running muscles (i.e. Hamstrings, feet, lower leg).  YHC hasn’t been doing these consistently, but we are all encouraged to do them.  If you are sore today and walking on 80 year old legs like Goodfella, or if you are battling the stairs today like Tuck, or creaking when you get up from your chair at work like SoftPretzel, then you need this as much as YHC.
  • The last part of the exercises are some of those core exercises that runners also need to focus on.  The Scorpion Fighter and Side Plank with Leg lifts were particularly pushing YHC to the max on the reps.
  • A great AO, but only got to use 2 parts today.  Let’s hope that StumpHugger pushes the outer boundaries next week, or YOU CAN by signing up for one of the two of the remaining Q spots in February at https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
  • If you liked the structured running, check out these other workouts during the week – Swift on Tuesdays, DevilsTurn on Thursday (mostly free running on set course), and MountainGoat on Fridays.  Word on the street is that our patch of Union County needs a similar Swift workout sometime during the week.  Since Watchtower is so close to one of the nicest tracks around at Weddington HS, look out for a possible guest Q soon, or sound off in the comments for other ideas.  Perhaps a Tuesday Swift can relocate for a time or two.
  • Also check out the #run Channel on Slack at http://f3sclt.slack.com for impromptu weekend runs and other running stuff during the week.  Let YHC know if you would like a Slack login – all we need is an email address.  There’s also a “#theHaw” channel for many of the Waxhaw area pax that could be an augment / replacement for the current Cuthbertson-area GroupMe.  Something to ponder.
  • Never thought GreaseMonkey would appreciate a running-ish workout, but he said just as much.  If you all haven’t been to Mountain Goat (no matter how novice you are), then you are missing out on a great group of PAX trying to figure out this running thing like all of us are.
  • Not many of us ever truly Sprint, or feel comfortable to because we don’t know how long it’s going to last.  However, try the 30-20-10 workout on your own sometime.  Do 5 minutes of it, then a 2 minute jog, then 5 more minutes of the intervals, 2 minute jog, 5 minutes of intervals, etc. up to about 4 sets.  A good start to cover some ground while never getting “too” bored with running.
  • Of course no one can take on Lawson right now if it came down to a who’s neighborhood has more PAX, but the Chimneys is quickly growing.  Seemed like Tuck, Soft Pretzel, Bouche, Aztec, and perhaps one more were trying to plot to take over Lawson dominance.

Announcements:

  • Sign up to Q at Dromedary – https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
  • Thursdays have bootcamp workouts at Arsenal (Indian Land), Watchtower (Weddington Elem), Rebel Yell (Stonecrest).
  • Sign up for Slack messaging for South Charlotte PAX.  Posse and Enron are on there!

Lulu = #rungainz

At least 24 PAX posted at the Swift workout today to find out if the wind breeze, hill rise, bikers with spotlights tomatoes with torches, cars distractions, cold air cool temps, or free Lululemon shirts performance run gear could slow them down from running 6 consistent 3minute intervals at a Hard effort.

The THANG: check the PreBlast, pretty much what we did and why –

http://f3nation.com/2017/01/30/preblast-landing-strip-intervals/

 

The Moleskin:

  • Very interesting to watch the Strava Flybys for the 17 of 24 PAX that were out there today.  Note the regrouping, when to crossover the median, and how the group spreads out.  Since these are specific things that YHC would like feedback on (some including RockThrill, Atlas, and FireHazard have already left comments on the Slack #run channel), please also suggest improvements no matter how small.
  • Gotta stick together – not necessarily on the intervals, because you’re always chasing someone, but on the warm-up, recovery, and cool-down.  We try to facilitate that as much as possible with the regrouping, but especially when we have two options to get back to COT, it’s great when the PAX can stick together.  Perfect example were DasBoot and Troylet who decided to take the #RedPill and the long way home, but came in together and didn’t require a search party.
  • If you watch the Dr. Jack Daniels video from the PreBlast, you’ll see the purpose of these types of intervals.  To get up to the Heartrate / effort level where you are maximizing the oxygen intake without going into Oxygen debt.  This VO2Max level is hard to measure without a complicated test (the kind where you see people on a treadmill with that oxygen mask on, or taking blood samples to measure lactate levels), but it’s approximated in this kind of workout when you are running hard enough to be heavy breathing but the muscles aren’t tiring rapidly.  Like the video says, you can run harder than your VO2Max, but it’s not worth the effort in this kind of workout when you are trying to maximize your time at that level.  Run hard enough, but too hard and it’s wasted effort.  We’ll try to dial this in with a Time Trial this Spring.  The 2mile / 3200m race pace is the same level that we’re shooting for on the I-pace / “Hard” intervals.
  • Regrouping – always the source of the greatest confusion and chance for running into someone or not knowing what the guy in front of you is going to do.  Need suggestions here on the mechanics of it.  YHC always thought the best thing is to immediately head towards the Six (the only one not turning around and heading there is the Six), so that there’s very little chance of running into someone who hasn’t turned around yet.  And also never running with vehicle traffic to find the six.
  • Nice torch – what was thought to be a bike due to the 2000 lumens of light at eye level heading toward us in the bike lane over the 485 bridge was merely a well-lit tomato.  I picked up “torch” from some British show, and it sounds a lot better to compliment a woman on her torch than her headlamps.  Still got no reaction from her.
  • Uphill / upwind – the mild increasing grade of southbound on North Community House was aggravated by the headwind.  Very unpleasant and perhaps the only thing slowing Fahvra down (that and the Stop button on his watch that someone made his whole run world record pace).
  • JRR Tolkien was back (Kotters) and evident that he talks more on Slack than in person (not the only one).  Still had it through the first half of the workout, and keeping healthy will help that 2nd half push.
  • The HBs (HairBall and HoneyBee) were absolutely crushing it out there.  While TigerRag was able to make a game of it for a while, in the end, Hairball found a way to pull away.  He must found some juice somewhere #balco, or that free run outfit from Lululemon was hitting all the right places.
  • Getting some newer Swift PAX like Atlas (still no prerun even though you were there on time – come on man!) and Rebar keep the PAX growing and the shared pain of running more spread out.  There was another Swift FNG there, and he got renamed to “WifeSwap”.
  • There was an Orange Safety cone, in alternate attire, who has started back again at Swift and was obviously happy with his effort .  Hope everyone can feel this way even if you aren’t hitting what you think you should!  The effort is the critical component.
  • DepthCharge – Where has this guy come from?  While he was chasing the leader Bunker on the return trip, YHC and Fahvra were chasing him and hardly made up any ground.  Strong work out there.

SYITG,

Bratwurst

 

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