Author Archive Bratwurst

Laps of the Skating Rink

Not worrying about a little cold air or ice, 17 PAX took to the streets of the Ballantyne Corporate Park to get in some speedwork on a crisp January morning.

The THANG:

• Read the PreBlast = http://f3nation.com/2017/01/09/preblast-speed-pyramid
  • (Trying to generate more clicks to make myself feel more important…)
• Pre-run had 5-7 PAX, and YHC arrived just in time to see them scampering away like cockroaches.  Someone noted a headache after staying awake to watch Climpson game until the end of the 3rd quarter, but everyone else at least got a little more sleep (which is probably still less than they need).
• Otherwise, PreBlast was followed about 90% of the way, improvised on the last set of 4×200 where some PAX should have gotten in about 2x30sec intervals, and some perhaps got in 2 or 3 more 200s on a recon mission.
• COT after Bagpipe since we were running a tad late.

The Moleskin:

• YHC has made it three straight mornings in these temperatures, and thought the clothing was figured out, but just turns out that it was just warmer this morning by about 10 degrees and it was dumb luck on wardrobe choice.  It was so warm that at least Haggis and Honeybee didn’t find a need to wear full leg coverings (and Honeybee accused Haggis of not being tough enough because of Haggis’s long socks).
• A few touches of ice on the Bull Ring this morning had the PAX scattering a few times, but after a while PAX just either didn’t care or tried to do a Blades of Glory Triple Lutz.  The Russian Federation judge wasn’t amused and awarded no style points for Haggis’s interpretation of the Triple Lutz.  He did score high on the Baby Bird though.
• Haggis was not feeling great about his early performance of 200s and 400s with Fahvra and Citgo so far out in front, so he found some redemption when pulling away on the 800 and leaving everyone else panting in his wake.
• Fahvra, who evidently has “track speed” from Citgo’s comments, hopefully didn’t find it too lonely at the front and had Citgo to keep him company.  But, from Fahvra’s comments later, his basketball coaches made sure he was never a foot short on full-court suicides, so he really has “court speed” and only the longer distances remain his kryptonite.
• WIld Turkey – Now usually an early bird regular, this bird is becoming more like the speedy road runner than a wild turkey getting big for the dinner table.  While intervals are a good measure of improving fitness, it’s the early run becoming more effortless that’s also a good test, and WT was chatting his head off today.
• Das Boot – squealed into the parking lot along right as the clock turned past 0515, but caught up quickly to the six.  Strava said he put in some top personal efforts for the 800 / 0.5mi, and he’s been on Strava for a while, so that’s a TRUE personal best effort.
• Ringer – Kotters! Work (or downtime), cold, distance were past excuses, but not today?  Way to get out there.  Although you’re lowering our percentage for PAX not on Strava, we’ll let this slide only for a little longer.  Oops – You are on there! 
  
• OneNiner – Three days in a row that YHC has seen OneNiner, but the first day that he didn’t go get coffee and then come back to the workout site just to get a picture for his Strava feed…must have been all of the running for the past few days.
• HoneyBee – Still coming out of semi-retirement following his Boston Qualifier marathon at Kiawah, he’s lost his touch on Garmin control.  Or, he was sleeping in the bushes last night and jumped out, ran across a pond, and joined the pre-run.  Hasn’t lost the speed though.
• NardDog – built like a Tight End, runs like a gazelle.  Operates a Garmin like a CATS/Lynx driver – set it and forget it.  We’ll have to show you the Lap button or figure out why Strava doesn’t show them.
• DepthCharge – welcome as a Swift site FNG!  At the start, had to make sure that he knew this wasn’t an Early Bagpipe start, but he was all in!  Hung with the group all morning, but you would never know it since he was stealthy – has the makings of a Clandestine SOB.
• Hairball – there are rumors that Frasier took out a restraining order on Hairball, for whenever Hairball Qs FastTwitch, Frasier is at Swift, and vice-versa.  Or this may not be true at all and Hairball is just tired of Frasier, or may not be true at all and it’s Beaker that got the restraining order because we noticed he hasn’t joined Hairball at Swift in a while.  Either way, Hairball correctly noted that the ACC went 8-3 in bowl games prior to the National Championship victory by Clemson.  What he forgot to mention was that Tech > Tech (GA over VA that is).
• Bunker – still fan of a poor Vols team that couldn’t quite put it together in the midseason this year – TN > VT early, but USC > TN and Vandy > TN late in the year…he’s riding high from their Music City Bowl victory over the Cornhuskers.  That’s put him back on the running path earlier than expected, and it better since there’s a pesky Ultra relay coming in a couple of short months…
• Madame Tussauds – wait, USC > TN and this is the first that we’re hearing about it?  Work must have been overwhelming or it just slipped past the rest of us.
• Tuck – seems like a while since he’s joined the PAX at Swift, but he’s getting stronger now that he has to travel further from the UnionCounty.  And now he’s giving up Bootcamps to go on more runs!  Must be becoming a runner or just can’t figure out how to fit 9 days of workouts into a 7 day week and still get rest.  Support the daVinci and Stonehenge convergence on 1/20 – 6:30am at Chickfila Blakeney.
• StumpHugger – apparently he wanted to make sure he got extra credit for also being one of the few that wore shorts this morning, for he made sure to bring it up again later.  It wasn’t the great effort that was important, it was that he did the 5 miles with a wardrobe choice that left his legs wind burned #priorities
• Heisman – apparently he got in some hard throws at the TV the night before watching the UA-Clemson game because he was shaking out the shoulder and then heading back a tad early, or he wanted to make sure to update his blog before 6am to tell the sports writers that the Clemson QB deserved the Heisman – otherwise his name was for naught.

Announcements:

• 3rdF Timekeeper continues next week with Leadership book Legacy.  As we read, we’re discussing on Tuesdays at 0630 how we can apply the principles to our lives – whether that’s F3, relationships at home, work, etc.  Great discussion the past two weeks with over 8 PAX attending each week.  Join the #3rdF-Timekeeper Slack channel to get the discussion questions each week.  You’ll even find value in the discussion if you aren’t able to read (Madame Tussaud guarantees no pop quizzes).
• SOBLSD – trail run for long slow distance this week down in Waxhaw / Indian Land on the Carolina Thread Trail from Nesbit Park through the Millbridge and Walnut Creek neighborhoods.  0600 start for multiple paces on the 4 mile (one way, we’ll run out and back for 8 or more) trail.  Bring a headlamp and head over the the #run channel on Slack for details.
• Race Calendar – we’re putting together a Race Calendar integrated to the #run channel that pax can tell others what they are going to SC or HC to. Most PAX on the #run channel should have write capability to add events, but if you don’t, please see Tuck or Bratwurst.

Single Track Mind

9 PAX paid no attention to #Cantore and posted at a workout with no shelter alternatives.  Swift has no parking decks to hide in, no awnings to pause under, and we keep it going week after week anyway.  PAX that posted were rewarded with a cool and precipitation-less morning.

The THANG (from the PreBlast):

http://f3nation.com/2017/01/02/preblast-222/

The Moleskin:

• Strava Flyby which also links to individual activities = http://labs.strava.com/flyby/viewer/#819746503?c=dnnx2q28&z=I&t=1OQu8Z&a=Z9TaMNu63jDx4Now
• Stuck to the plan today and got in 3 rounds.  Switched directions on 2minute interval #2 of 3, otherwise all other interval started on the bridge running towards SPX.  From the bridge start to the SPX sign is very close to 200m.
• New Years Resolutioners either trying to get back to work at 0530, or more than likely hitting the new Sara’s YMCA, and at least one large trash truck, were cause for a few pauses on the starts and certainly the PAX had to figure out the way to properly run down the street.  It was figured out that if the driver with the coffee / Twitter / eye shadow would happen to look up at the road and see PAX to their right (in the bike lane) and to their left down the middle (in the turn lane), if they got spooked, they would probably aim for the middle instead of rubbing their tires on the curb.  That means the PAX running down the wild expanse of the middle would either get taken out, or if they had hops like Fahvra they would have a challenge to leap over the whole car in stride.  So, we decided that running as a group on the Left side of the road as a unit would be better for us and the drivers.  That also means on the left for recovery (or on the sidewalk) and warm-ups.  YHC will have to get better at reminding everyone including self.  #singletrackmind
• We’ve been working up to the 2minutes at this pace over the past few weeks (200s/400s, then just 400s, then today), but it still doesn’t get any easier.  Instead of picking a distance of 600m or 800m, the 2 minutes is about the max that Dr. Jack recommends, so that’s what we had for all PAX.  One thing realized – the uphill finish on the 1st and 3rd 2minute intervals were very unsavory.  Almost felt like going backwards.
• Fahvra was just happy to be able to run on ice free roads after trips to Chicagoland and the Great White North (actually just south in Minnesnowta), and it showed with his exuberance on getting after it.
• Frasier, still buoyed by his first place overall finish at the Baxter 17K trail run on 1/1/17, was making it through very well, but still audibly regretting sprints after a long Fall of distance training.  Perhaps feeling a long way off from his “supposed” sub-5:00 1600m performance a few months back.
• Haggis, who normally has a goal to run for as hard and as long as possible, wouldn’t back down and let anyone get a gap on him.  By the way, he was 2nd place Baxter 17K…
• Bunker, Nard Dog (3rd in Age group at Baxter 17K), and OneNiner (also 3rd in Age group at Baxter 17K) had a nice pack that stuck together most of the time with someone different taking the lead on most intervals.  Looked like the stride of Nard Dog would surge on the 200s and then the strength and endurance of OneNiner or Bunker would hold on to finish strong in the 2 minutes.
• OutBack and Madame Tussaud (#kotters to BOTH) pushed the whole workout and hopefully also found comfort in the pain (the right kind of pain, not the bad kind that requires ice and Vitamin I afterwards).

Announcements:

• Join the #run channel on SOB Slack to get updates of pre-runs, impromptu runs, and weekend runs.  Many PAX also sharing race plans including Charlotte 10miler on the Greeway, Palmetto Relay, and Blue Ridge Relay.  Let us know if you need a login to the SOB slack.
• Blue Ridge Relay sign-ups are happening NOW!  See Madame Tussaud for info about the SoB teams forming.  This 6, 9, or 12 man team event is for all PAX – including those that don’t consider themselves runners (yet).

Single Road, Single Distance, Multiple Gains

6 PAX took on what seemed to be an easy and straightforward workout at F3-Swift on Tuesday.  Just one road – Rushmore, just one distance – 400m, but didn’t turn out to be that easy.

The THANG from the PreBlast = http://f3nation.com/2016/12/26/preblast-the-400m-is-the-spice-of-speed/

The THANG as it happened:

• 0500 – 5 pax there to run extra credit.  4 go one way on the traditional route, 1 pax (YHC) goes the other to lay out the cones along Rushmore at 200m intervals.
• 0515 – same 5 pax still there at the parking area.  Let’s get this on!  Mosey down to Rushmore.  Since we’re the only ones here and we’ve already warmed up, let’s cut the mosey short and do the 5 drills (heels, toes, high knees, butt kicks, B-skips).
• Sometime during the drills, Das Boot joins us.  Because of the extra time, we consider that 8 intervals is the minimum.  We have time for more…
• 400m #1 – at 1 mile Race Pace (a.k.a. Repetition Pace) – along the flat of Rushmore.  400m jog recovery.
• 400m #2 – reverse the course of #1 and still flat. 400m jog recovery
• 400m #3 – for this one, we back up on Rushmore Dr to have half Flat and half Uphill to the office building.  This was the first taste that 8 intervals would probably be enough. Bend over, hands on knees, gasp for air, hands on head, slowly walk away.
• 400m #4 – reverse the course of #3 and start downhill and then the flat.
• 400m #5 – 8 are repeated from the first.
• Eight is enough.  We gather the cones and head home.
• At COT, we beat Bagpipe back again with enough time to see Nemo outsprinting another PAX.  Gotta get that guy some Swift!

Moleskin:

• 400m – less than 2 minutes for most PAX, but pretty darn difficult if pushing at the right pace.  Thankful for the 400m rest that allows recovery.  Most intervals, about 200m in, YHC was wishing they were over, but that next cone was still a long ways off.  Seemed much longer than on a track when you have the last straightaway to pull you in.  Hairball had his watch programmed for 400m and said the cones every 200m were all about right, but that Uphill one was dreadful. Had to be too long. Guess marking off the cones based on my M’s small lime green Garmin (couldn’t find mine in the Gloom) did OK.  Couldn’t really tell how fast we went until I got home, found the USB cable, and went all old school downloading the .FIT file from the lime green garmin to a Chromebook, and manually importing into Strava.
• Hairball was right at the front every time.  He did make a comment about wondering if he made FastTwitch “too” great again last week, and that was the reason for the low turnout, but turns out that it just wasn’t cold enough for the PAX this week.  Running in short sleeves and no gloves, the PAX that didn’t show must have packed all of their summer gear away.
• Wild Turkey was clicking right along running most 400s in the low 6:00/mi pace.  He’s going to have JRR Tolkien doing some Burpees at the Joe Davis 10K.  Definitely a PR will get destroyed.
• OneNiner was consistently hitting his 1:30 or less per 400.  When we got back to the Vine, he was still running and running.  Something telling that he didn’t want to see 6.9mi on the Strava activity.
• Bunker said that he was going to take it easy, then dropped some speed on the PAX late in the game.  He either had enough yogging around, or just wanted to test the legs.  But he still likes to keep the Lap times a secret.  Doesn’t want JRR Tolkien to combine HR and Speed and get too much data for analysis.
• Das Boot got the late start, but he made it to the Start Line!  More than we can say for those that are apparently semi-retired.  Right around the mid 6:30/mi pace.  Will be interesting when we can get all of the PAX back on the track for a 1 mile Time Trial.  Many will be surprised at how low they can actually go.
• 100% Strava representation this morning.  Apparently, it’s a Swift requirement now.

SYITG,

Bratwurst