Author Archive Bratwurst

#PreBlast – Wake the Neighbors with a 2/1/30

It’s time to wake the Neighbors in Ballantyne Country Club with a Fartlek style run.  We still have until 8/8 for the “real” Kiawah Marathon training to start.

The THANG:

  • 0500 – Extra Credit warm-up – FiA calls this “early bird” for some reason…
  • 0515 – Launch from the Vine Restaurant and head up Ben Nevis for the warm-up.  Start dynamic drills once inside BCC on James Jack Lane.
  • 0530 – Start the Rounds of the 2/1/30 while navigating through the BCC.  Route isn’t critical (but perhaps we’ll avoid The BEAN hill) since there will be regrouping, but we’ll attempt to keep it moving in a generally positive direction.  The intervals are:
    • 2 minutes Hard
    • 1 minute recovery
    • 1 minute Hard
    • 30 seconds recovery
    • 30 seconds Hard
    • 30 seconds recovery
    • Rinse and repeat until time is called. Expect 6 rounds.
  • 0615 – Arrive back at the Vine for COT
  • 0630 – 3rdF with Madame Tussaud kicking off “Legacy” at Einstein Bagels.  Intro this week, so you don’t need to have the book yet, but best to get on it ASAP.  https://www.amazon.com/dp/B00OGUP7RQ/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Build a Better Running Body 0.0 at a time

11 PAX gathered under the watchful eye of Charlotte’s Finest CMPD this morning at Elon Park Elementary to figure out if the Pre-Tweet of Bratwurst’s 0.0 workout was a trap.

The THANG:

  • For those that gathered early, circle up inside the Playground lot and get the explanation of the exercises (or 4/5th of them).  Find a partner and pick a station.  One group of three.
  • Quick disclaimer.  Start the music at 0530.  Begin.
  • The Tabata format:
    • 45sec on, 15sec off and rotate to the next station.
    • Rest 1:00 after the 5th station
    • Continue 5 stations again until time is called.  We made 7 or 8 rotations.
  • The 5 stations:
    • Note: If there are two exercises at the station, then P1 does 1, P2 does the other, flapjack on the next time through.
    • 1a) Maktar N’Diayes
    • 1b) Lateral Speed Runners – Stand with your feet hip-width apart, your arms at your sides.; Hop to your right, landing on your right foot while balancing your left foot behind your right leg. Simultaneously move your left arm forward and your right arm back in a runner’s stance; Repeat to the other side. Focus on speed and control.
    • 2a) Slam Ball Burpees – your basic burpee, but modifications are push slam ball overhead instead of a hop, throw the slam ball down, merkin on the ball
    • 2b) Battle Rope
    • 3a) Pull-up “Negatives” – hop up to a chin up position and slowly let yourself down to the bottom of the pull-up position – about 8-10 seconds.  Repeat.
    • 3b) Pull-up Supines
    • 4) Squats with a Kettle Bell of your choice.  Also optional to use the mulch barrier to raise the ankle for a deeper squat.
    • 5a) Single Leg Dead-lift with Kettle Bell.  Switch legs halfway through.
    • 5b) Spiderman Merkins
  • 0615 on the clock.  DONE
  • COT where you are standing.
  • Clean up gear and head home.

The Moleskin:

  • In the end, VERY much a 0.0.  Didn’t even see anyone bother to post this one to Strava.  If there was any mileage, it would have only been from/to the cars in the lot.
  • Pure plagarism from “#BellLap” where YHC attended back in June with FreeLoader in Charlotte Metro leading.  Other ideas stolen from this Competitor.com article:

http://running.competitor.com/2014/07/training/book-excerpt-build-your-running-body_109459

  • Mostly non-stop movement, so not much time for Mumble Chatter.  Or it was the incredible volume of HoneyBee’s excellent portable BlueTooth speaker as we listened to the sounds of:
    • Coldplay – A Sky Full of Stars
    • Evanescence – Bring Me to Life
    • Andy Mineo – You Can’t Stop Me
    • Switchfoot – The War Inside
    • Lecrae – Give In
    • Trip Lee – One Sixteen
    • Switchfoot – Mess of Me
    • tobyMac – Feel It (also apparently known as M Bratwurst’s Sunday afternoon groove)
    • Lecrae – Fuego
    • Switchfoot – Dark Horses
    • Kevin Rudolf – Let it Rock
  • Partner work was mostly separate, so usually the partners were doing different exercises.  Exceptions would be the Squats and the duo of Thin Flint as they worked on coordinating their Lateral Speed Runners to the music.  Judges took off minor tenths here are there for being out of sync and artistic impression.
  • HoneyBee, for fear of being profiled due to his Tinted Windows on the Black Tacoma, and a striking bald resemblance to Walter White of “Breaking Bad”, decided to circle the lot a few times due the the presence of one of CMPD’s finest idling in the lot.  When YHC arrived, and making sure there weren’t any actual Dusk to Dawn signs posted, exited the vehicle to pull out huge ropes for tying up PAX, HoneyBee finally found a comfortable spot and, with the cover of NOT actually dealing Meth, parked and exited his vehicle.  He kept looking over at the squad car every few seconds though…
  • All of the instructions didn’t make it out to the PAX that arrived right on time.  Including many of the PAX on the Pullups.  Thin Mint went with the full Pull Up each time while slowing letting himself down.  And Argonaut could be seen doing some crazy Ninja Warrior looking Iron Cross move between two different playsets.
  • Apparently a month of vacation is what we all need – Madame Tussauds was back today.  In the COT, he was the only one not breathing hard.  Or maybe he didn’t actually work out because he’s not used to getting up before 9am?
  • Thanks for Fire Hazard for the use of the Battle Rope and the Slam Ball.  Or were they JRR Tolkien’s?  But why did YHC have to pick them up on the sleeping Fire Hazard’s porch this AM?
  • Thanks to Wild Turkey for the substi-Q today.  We (speaking for all runners here) need more of these kinds of workouts, and maybe, just maybe, we’ll slowly take over the Foxhole to make it all about us and our needs of a good 0.0.  In all seriousness, there is a need to do a Monday strength and stretching session.  Perhaps there can be earlier Extra Credit (for jog and Stretching) and then Modifications (when the doubles come out or perhaps the Swings don’t align with a Runner’s need for the day).  YHC looks to getting out to more Foxhole for the long BRR and Marathon season ahead.
  • Thanks for the takeout by Site Q VooDoo, who’s doing excellent work at the Foxhole.

Announcements:

  • F3nation Golf on July 29th at Olde Sycamore in Mint Hill – http://f3golf.com/ for details.
  • A51 Pool Party at Candlewyck (near Arboretum) on August 20th – SoBs invited.  $10 per family.  See Newsletter for details including where to HC.

#PreBlast – 9 weeks until BRR – Fitness Test

At 0515 on Tuesday morning, PAX will launch from the Vine Restaurant with the intention of performing a little fitness check.  Consistent course, known distance, check your pace, and repeat As Many Reps As Possible (AMRAP).

The THANG:

  • 0500 – 2ndF Prerun to get things moving leaving from the Vine at 0500.
  • 0515 – Main event warm-up launching from the Vine at 0500.  “Regular” warm-up route heading over to the Bull Ring, around, and continue with dynamic exercises in the main lot.
  • 0530 – Begin 800 cycle
    • Run 800m (one lap of Bull Ring) at Interval-pace (calculate yours here at http://runsmartproject.com/calculator) or optional “Yasso 800” pace (take your marathon goal in HR:MIN and translate that into MIN:SEC.  For example, marathon goal of 4hr 0min, your “Yasso 800” pace is 4min 00sec).
    • Recovery jog for 200meters (down to putting green and back to ring) or 2:00.
    • Repeat 800m in opposite direction around the ring.  Always pass oncoming Bull Ring traffic on the LEFT.
    • Continue starting 800s until 0605.
  • 0610 – Head back to the Vine.

Notes:

  • Try to make 800m efforts as consistent as possible – within 5sec or less of leach other.
  • Treat the 200m jog as VERY EASY.  You’ll need it.
  • This is a difficult workout given the short rest.  It will be used as a benchmark workout for us to build on month to month leading up to the BRR and Fall training that lies ahead.

There’s GOLD in them thar Hills!

9 PAX arose on Tuesday with a simple #F3Swift Preblast (if they even found it on Twitter), but still posted anyway for what was to come over the next hour.

The THANG:

  • 0500 – Prerun with Bunker, WildTurkey, and Bratwurst.  Even though it’s the smallest turnout in a while, the miles still counted.  Traditional route.
  • 0515 – Gather rest of the PAX and head towards the Ballantyne Country Club East via the hotel parking lot and Ballantyne Commons Dr.  Pass just through 1mi mosey and start warmup exercises on the “Snoopy” hill (there is a Christmas display in a yard along the hill that involves Peanut characters.
  • 0530 – Finish mosey to the bottom of the “Bean” section of the hill (well at least it was near the hill that Bean knows up and close).  Start some rounds of 30-30-1 effort.
    • Just hills – 30 second R-pace effort (1 mile race pace) up the hill, recover down.  30 second R-pace effort up the hill, recover down.  1 minute R-pace effort up the hill, recover down.
    • Mix it up – Backwards run up to where you ended 30 seconds on prior round, recover down.  30 second R-pace effort up the hill, recover down.  1 minute Bounding up the hill, recover down.
    • Just hills – 30 second R-pace effort (1 mile race pace) up the hill, recover down.  30 second R-pace effort up the hill, recover down.  1 minute R-pace effort up the hill, recover to regroup and move to upper “Snoopy” section of the hill.
    • Mix it up on the Snoopy hill – Backwards run 30 seconds (call out the speed bump when you get there), recover down.  30 second R-pace effort up the hill, recover down.  1 minute Bounding up the hill, recover out to Ballantyne Commons Dr near Premier Building.
  • 0603 – Progression run back to the Vine.  Take the long way (via Ballantyne Corp and pass Aloft, SPX) or the short way (Ballantyne hotel), but make an effort to pick up the Pace each 60 seconds.  Start slow, try for a 15-20 second increase in pace, and meet back at the Vine.
  • COT

The Moleskin:

  • Let’s start with how we ended.  60 seconds of progression interval on a mile and a half run means about 10-12 intervals where you’re supposed to find more speed.  Total Q-fail on this one.  Normally Progression Run we’ve done is to pickup the pace every 400m, but since we didn’t have a track, Q figured that 60 seconds should be easier to track on the watch.  Not a bad interval to have, but Pace pickup guidelines failed.  If you started at a 8:00 pace, and had 10 pickups to do of :15 seconds/mi of pace, that meant you would have been running 5:30/mi by the end and still not done with 2mi.  So, not surprising when we hit the hill by Sara’s Y that Q called it quits (for the benefit of the PAX of course) on the Progression when we were only 1.2mi into it.  However, Bunker and Haggis didn’t get the signal to slow it down completely until in to COT.  Bunker kept pulling away from the moseying PAX, and of course Haggis couldn’t take it so coerced YHC into a final 30 second Sprint.  We still didn’t catch Bunker, but all 9 PAX were found at COT.
  • 30-30-1 Hill repeats have been done before, and we’ve even done a little of the mixture with other strength building before, but it felt like everything combined made a good Hill workout.  Backwards run especially hits the Quads, but also other muscles not normally stressed in the same way.  Bounding felt fine the first time, but by the last time, there wasn’t much vertical left for the final half.  If YHC had one of those fancy new Garmins that shows vertical oscillations, it would have looked like a Sine wave with amplitude gradually decreasing to zero.
  • The PAX that did turn out on Tuesday got a treat with a moderate breeze on an otherwise stifling humidity, low car traffic (maybe only one the whole morning?) on the Snoopy and Bean sections of the Hill, not too many road obstacles (save for the speed hump on one backwards run), and not too much traffic on the road home.  What wasn’t a treat, but felt like it had good variety, were the actual hills and run home.  Good running fast/quick, and then holding the speed.
  • Cheddar showing the endurance on the Progression Run that’s sure to sustain him at the Grandfather Mountain Marathon this Saturday.  So much for a taper…
  • OneNiner, don’t understand why he didn’t wear a weight vest, strong on the Hills.
  • WildTurkey, Mr. Consistency, forming himself into a runner with his own clicking cadence to remind him of pace (is that a shoe, keys, or a knee sound?)
  • NardDog, keeps coming back for some more even after last week’s long intervals.  Strong on the Progression Run as well.
  • FireHazard, who could probably show some cool vertical oscillations, cadence, and stride length, confused his watch into thinking he had transformed into a gazelle.
  • Tootie, who likely had to put earmuffs on his 2.0 to get her to sleep through the night with all of the fireworks, still made it out and pushed through the suck of the morning.
  • To the 8 who showed up, thank you for following the madness and the privilege to do the workout with you.  To the others that are waiting to post at Swift, we’re here every week.
  • 800s around the Bull Ring next week.  You vs. you.

 

Farlekking Bergsget

http://f3nation.com/2016/06/30/preblast-fartlek/

If the Fartlek is Swedish for “speed play”, then YHC is thankful that KonstigtBrew and ViktminskningDryck let a Flaskkorv lead on this day.

The THANG:

  • 0500 – One unsuspecting Site FNG idling in the lot when the Q pulls in.  He gets talked into a prerun on the track for 1mi.
  • 0515 – Warm-up lap in the bus lot to wait for more PAX to arrive and one in particular.  Two more cars on the way in, so let’s do a second lap to give them a chance to unload.  The PAX that YHC was expecting is one of them, so let’s head off-campus into Raintree.  Right onto Rounding Run and stop at the start of the Rounding Run loop.  Warm-up exercises between speed hump and stop sign 6 times.
  • 0530 – Explain the purpose of the workout – changing speeds and getting some sprinting in.  No pace targets for the day – pure effort.  30 seconds jog, 20 seconds “normal” run, 10 seconds sprint.  repeat for 5 rounds, then a 2:00 jog recovery and to regroup the PAX.  Stay on Rounding Run loop for 4 rounds.  For the 5th round, head back towards SCMS with the 30-20-10 or just make it back with a normal run.  Most PAX end up doing the 30-20-10 on the way back and all make it with a few minutes to spare.
  • Circle up, cooldown dynamic stretching – standing high knees, standing butt kicks, front to back leg swing, side to side leg swing, and ankle rolls.
  • COT and announcements

Moleskin:

  • YHC and M*A*S*H get in some laps on the track at 0500.  Turns out he’s headed to our nation’s Air Force Academy in Colorado Springs, CO, as a cadet in a few weeks, and we were able to connect as YHC’s father was a graduate and YHC was able to spend a week there in HS as a soccer camper.  Beware the altitude, though they do say that running in humidity is poor man’s altitude training.
  • It’s great to be back at MountainGoat where running beginners and experienced PAX alike in Area51 have a chance to take on Interval running.  SlimFast and StrangeBrew run an excellent site where they insure all PAX are included.  Lots of new faces including Queen and Slice.
  • One of the challenges with a time-based workout with so many small intervals is keeping the PAX together and in sync.  One idea, instead of yelling out each start and stop, was to flash a headlamp at the start and end.  Would like some feedback from the PAX in the comments if that initially worked or not.  Certainly it was made easier by having a 2nd watch on SlimFast sounding the tones of each interval, but the challenge is that sometimes things get off sync and it feels like either time stands still or gets faster.
  • Kilowatt continues to forge ahead in the running and showing the grit and determination needed for a BRR in about 2 1/2 months.
  • Pele pushed through the sprints showing the extra gear needed to continue building speed.
  • Not sure who the two PAX were that were blazing out front on the first several sprints, but pretty sure they were Queen and Slice.  Mr. Bean wouldn’t let them too far out of his sights.
  • How do you Sprint, keep a watch running, guide a tethered runner telling him where the speed bumps are, and keep it all together?  Props to SlimFast.
  • Sensei can Sprint, can do all of the dynamic standing stretches, and probably can boogie.  Once he got the ankle rolls as the PAX figured out how to describe them, he’s readying his aution for ballroom disco dancing.
  • We’re going to hide some cameras and film The Mouth’s warm-up exercises.  Pretty sure his family, friends, and co-workers would see a new side of him.  Or at least that’s what he thinks (and says) every time we do anything but run straight and “normal”.
  • Fireman Ed, despite the pull of the fartsack, decided to run in to the workout.  He apparently needed an escort by Mr. Bean on the way home, but we think he made it safely.
  • Huggie Bear continues to run PRs and improve his pace.  Something about MountainGoat and how the PAX can motivate each other is working!
  • Despite projectile vomiting “apparently” keeping him from Swift on Tuesday (the 2.0, no the Tootie), Tootie shows at least two additional running workouts during the week, though this was the first one where drinking non-water afterwards was not involved…keep up the streak!
  • Great having Carlton show at the workout, but pretty sure that he only shows if YHC posts.  Someone else bother that guy and get him to post!  Lives in vicinity of Carmel Baptist.

Announcements:

  • Read the Newsletter!

 

Running out of Gas? Then switch to Citgo

Tuesday’s morning speedfest took on new ground on June 28th.  With a PREBLAST hinting of a workout we haven’t seen for a while, it was sure to bring something new.

The THANG:

  • 0500 – Prerun over new ground to find our “track” for the workout later.  Sure confused some of the PAX that are used to the normal 1.3mi turn right, turn right, turn right, turn right, ….
  • 0515 – Pickup the rest of the PAX right after 05:15:00.01 to leave the Vine and head back out to our track called “Brixham Green” – around the buildings Brixham Green One and Two – here is a BCP Map – http://www.bissellleasing.com/content/uploads/2016/04/ballantyne-corporate-park-map.pdf.
  • 0530 – Having finished the dynamic warm-up exercises and shown the PAX the loop, we hand out the instructions of the workout –
  • 5minutes at Threshold Pace (calculated at http://runsmartproject.com/calculator), 1minute Rest.  First interval run around Brixham Green Counter Clock Wise, Second interval is back Clockwise, Third interval CCW, etc.
  • Stated goal in the PreBlast and at the start of the workout was 6, but after 2 intervals, 6 seemed like a bit ambitious for the first one of these workouts in a while.  We adjusted to 5 total (25 minutes of running at a pace normally run in a race lasting an hour), and it seemed sufficient.  Always best to leave at lease a little fuel in the tank, even though there was barely any left as it was.
  • Long 10 minute+ cooldown back around the Brixham Green, pass by the cars at least once with a headfake, pull around the Starbucks circle, back around a building, and finally pull into the lot just before the Bagpipers.

The Moleskin:

  • Brixham Green is mostly flat, about 0.5 miles around, devoid of most traffic, minimal speedbumps (and has clear passage to the side of each one), and just might make another appearance.  Perhaps starting at the corner was a little odd, so that could be one thing that we change.
  • One the first interval, there’s a newer PAX running with the lead group and seemingly taking it easy.   He doesn’t back down after the first two intervals.  He pulls away on the third and fourth intervals.  He questions how many we’re actually doing because perhaps he has more in the tank than the rest of us.  Turns out he does have the right kind of fuel in the tank, he’s Citgo.
  • Before we get going, a dilligent PAX who reads all Preblasts, Backblasts, Tweets, and Slack updates asks a question about the pace we’re running.  Just clearing it up, it’s Threshold Pace.  And on the end of the workout, Q makes a call to meet back at the start.  Most of the PAX regroup, wait for the rest of the PAX, look around the corners of the building, wait some more, and finally go jogging back around to the start.  We find two PAX there and one of them asked, didn’t you say meet at the start?  He’s Wingman.
  • Never been one to ask about Pace or Heartrate, one of the PAX asks at the beginning of the workout what the Heartrate range for Threshold pace should be.  Q answers 88-92% of Max HR.  As the workout progresses, said PAX is giving his all, staying in the lead pack with Citgo and Honeybee, exuberantly passing PAX on the “even” runs in the opposite direction, and then complains that his HR is not coming back down on the recoveries.  Even at Citgo’s suggestion to save it for the last intervals, this PAX keeps charging hard.  At the end of the workout, the Q realizes that the target HR should be 82-88… Maybe it would have mattered, but probably not.  This PAX charges hard every time.  He’s Haggis.
  • There were some groups that formed today, but many PAX found the effort to grind it out mostly solo as the PAX spread out after the start of the odd intervals, good regrouping on the even intervals.  NardDog and Scabby, both newer to the Swift workout, were some of those that toughed it out solo.  So was Abacus.  But in Abacus’s case it may have been due to the sweat poring down and flying off his hands with each gliding stride – don’t get in the splashzone.  It was a sweaty morning out there.  Many PAX went shirtless, but some just like to be blanketed in a sheet of sweaty material.  No shame in just ripping off the shirt to show off the ice-cream roll, but is it more effective for heat regulation?  Believe it or not, it’s shown to increase peak performance by 5% (or not).  Look it up Here and Here.
  • Well done PAX!  These longer Threshold Pace Intervals will start to pay dividends for BRR and Fall Marathons.  They will likely make the workout every 3 weeks or so.

Announcements:

  • Spots are open on Ragnar Relay teams – this is a trail run in Fort Mill in October.  See JRR Tolkien for details.

 

#PreBlast – Fartlek

At 0515 on Friday morning, the PAX will launch from South Charlotte Middle School into the Gloom of Raintree.  We’ll be doing MountainGoat “favorite” called the 30-20-10.  Pre-run at 0500 at Fellowship Pace.

The THANG:

  • Leave SCMS Campus at 0515 and head toward the Loop on Rounding Run (take Woodfox across from the school, Right on Rounding Run).
  • Warm-up exercises.
  • Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is a Fartlek workout described in this article: http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
  • Here is One Set:
    • 30 seconds jog
    • 20 seconds “normal” running pace
    • 10 second SPRINT
    • Continue for 5 rounds total (5 minutes total)
    • Regroup and Recovery jog for 2 minutes
  • Complete more Sets until time is called to head back to COT

#PreBlast – 11 Weeks Until BRR

Tuesday’s plan for the weekly Running (Speed) Workout known as #F3Swift is to again bypass the Hills.  You’ll have your chance on Wednesday (SummersEve) or Thursday (DevilsTurn) to get your hills in.  This week at Swift we’ll focus on the Threshold Pace from the upcoming 13.1/26.2 training that starts hot & heavy in several weeks.  Threshold Pace – a.k.a. Lactate Threshold or Tempo pace or “Comfortably Hard” or 82-88% of Max Heart rate or T-pace.  See below for more info #sciencystuff.

The THANG:

  • 0500 – Extra credit warm-up from the Vine parking lot.
  • 0515 – Regular warm-up and dynamic stretching from the Vine parking lot.
  • 0530 – Begin 5minute Intervals at Threshold Pace.  1minute Rest.  6 total.
  • 0610 – Head back to COT.

To find your Threshold Pace – http://runsmartproject.com/calculator

If you need help with the Calculator – http://runsmartproject.com/calculator/instructions/

 

1.0 = Not Bratwursty

17 PAX tackled the Dromedary Hump on Hump Day today for several rounds of things that did not involve much running.

The Thang:

  • 0530 – Disclaimer and Launch
  • Follow Q around the 0.3mi parking lot.  On the way do Side Shuffles (both directions), High Knees, Butt Kicks, Karaoke (both directions)
  • Circle up for some stretching – In cadence x10 for Don Quixotes, Imperial Walker, Low Slow Squat, Slow Mountain Climber (similar to https://youtu.be/Mh9yylvxKo8, but a little faster)
  • Continue Circle for Merkin / Plankfest without moving out of Plank position – In Cadence for 10 Regular Merkins, 10 WideArm Merkins, 10 Diamond Merkins, Peter Parker x10, Parker Peter x10
  • Grab a partner, but don’t worry about it for now…
  • Mosey down to Rails
  • 3 sets of 12 counts OYO with elbow plank after each set.  Exercises are Rail push ups (https://youtu.be/wU2mqdq9f7o?t=2m31s), Dips, and Ice9’s Butt-touch squat (stand up next to bar, grasp bar, lower butt to ground keeping hands on bar and shins vertical, stand up)
  • Mosey to rock pile and find your partner again.  Partner 1 grab a rock, Partner 2 stand and look at P1 challenging them to get a good sized rock.  Back to Circle up in Parking area.
  • 3 rounds of Partner Rock work.
    • P1 curls with rock x15 while P2 LBCs. Flapjack.  Plank when done.
    • P1 tricep extensions while P2 LBCs. Flapjack. Plank when done.
    • P1 overhead press while P2 LBCs. Flapjack. Plank when done.
  • 3 rounds of Partner Rock work.
    • P1 deadlift with rock x10 while P2 Dolly. Flapjack.  Plank when done.
  • 1 round of Partner Rock Merkin work.
    • P1 5 merkins with Left hand on Rock then 5 merkins with Right hand on Rock.  P2 squat hold. Flapjack.
    • P1 5 merkins with Left hand on Rock then 5 merkins with Right hand on Rock.  P2 squat hold. Flapjack.
    • P1 10 Diamonds on Rock while P2 squat hold. Flapjack.
  • P1 return the rock to the pile.  P2, instead of standing and watching P1, run up to the top of the parking lot hump.  Both partners return to launch point.
  • Circle up for some Mary
  • 0.3mi Parking lot Mosey.  OYO.
  • COT

Moleskin:

  • ShopDog, LongHaul, and others had to be reeled back in as they wanted to get extra credit for continuing the rock work well beyond the called counts.
  • Das Boot and his partner were going for more dance-like rock exercises with a small one-handed rock.
  • GreaseMonkey apparently didn’t get matched up with the right-sized rock as he scooped up Bananas casted off rock.  Not sure if Bananas went back for a larger or smaller rock, but we did notice the brown stains on his shoes as he returned. #itsnatural
  • We should apparently allow each partner to choose their own rocks next time.
  • Nutter Butter, Hollywood, and Long Haul pushing it on the final 0.3mi parking lot mosey, so not exactly a mosey for them.  YHC knew the mileage was low when Long Haul & YHCs Garmin didn’t “beep” until the final turns.  That’s just barely over 1.0mi gents! Full mileage https://www.strava.com/activities/617056374
  • While the miles of running were low, that meant not much time to catch your breath this morning so we were in a continual plank hold, squat hold #itsnatural, or moving somewhere.  Challenge is to make every workout that way.  When you can get to a point that there is only “active rest” (no 10 counts of only standing around), then you know you can keep pushing harder on the segments in between.
  • Not every workout has to be an all-out effort.  If you need a day to rest the legs, work the core.  If you need a day to rest the arms, slow down and work on form while pushing elsewhere.  If you need to dial it back for a workout, focus on staying with the six or pushing another brother.  Take a rest day when you need it.
  • The FNGs are getting younger…  School must be out, for a 2nd time 11yo FNG who is a 2.0 of BottleCap got named today (welcome “Toast”).  And Bananas brought another 16yo FNG out but wasn’t his 2.0, and per the Union County tradition, he’ll be named at his 2nd post.

Announcements:

  • F3 Dads at Ballantyne and Col. Francis Beatty Park this Saturday at 9am.  Bring a 2.0 of any age to enjoy fun and exercise.
  • Didn’t get enough run today?  Join the Wednesday evening run at 1900 from Brazwell’s in Ballantyne – 4 or 6 mi at an easy pace called #SummersEveRun.  For more challenging run options, consider the Interval-based run workout #Swift on Tuesday mornings in Ballantyne, the Tempo run #DevilsTurn on Thursday mornings in Piper Glen, or the Long Run options of #SOBLSD or #RumRunner on Sunday mornings.
  • Next Black Diamond workout is in Fort Mill on Saturday morning at 0645 at 1309 Rosemont Dr, Fort Mill, SC.  It involves a pool, so running shoes and swimsuit required.

 

Back off the Mud Flap

22 PAX took the #DRP and posted at Swift on Tuesday morning despite warnings of longer intervals and tiny little hills.  What the PreBlast lacked in pace guidelines, it made up for in endless intervals to program into your wrist computer and confounded at least 2 PAX (#QFail).

The THANG:

  • 0500 – PAX who got some sleep woke up and ran some extra miles.
  • 0515 – Rest of the 22 PAX of the day left the Vine Parking lot for some warm-up and drills through the Ballantyne Corporate Park.
  • 0530ish – Start the I-pace (2mi race pace, VO2Max pace – find your’s here http://runsmartproject.com/calculator) Intervals that lasted “about” this long with “about” this much recovery.  Stayed within the lower Ballantyne Corporate Park with slightly rolling hills.
    • 4min Interval / 3min recovery
    • 4 / 3
    • 3 / 2
    • 3 / 2
    • 3 / 2
    • 2 / 1
    • 2 / 1
    • 2min bonus interval!
  • Recover to COT.  Back about 0618

Moleskin:

  • If you didn’t read the PreBlast, check it out for some guidelines around VO2Max intervals – what they are, distances you should do with workouts, and how they make you a better runner.
  • The trusty wrist computer had a failure in computation this morning on the intervals, so YHC was a little thrown off.  Some intervals were too long, and that doesn’t work well if you tried to program or got spread out and didn’t hear the calls to stop #Cobains.
  • About as flat a course you can find in the BCP.  While slightly rolling along Ballantyne Corporate Place, impact was still felt.  Very few car issues this morning with mostly Left turns (since we run on the Left).
  • Several new or recent Swift FNGs from across the running spectrum this morning.  Props go out to MudFlap #youngbuck and ThinMint #experiencedSpeed who were in the lead pack and pushing Frasier #jointCustody to not let him have an easy day on his Swift Visitation week.
  • NardDog and Flint jumped right in to join the fun – guessing their legs were hurting about as much as YHC as the day rolled on.  Definitely got some of those late afternoon charlie horses and cramps. #drinkmorewater
  • Great to see Muppet, StumpHugger, and Tootie consistent for several weeks now.  Benefits will keep coming.  Especially when you get in 5+ miles for an hour or less.  #keepitrolling
  • YHC will have to dig through the Swift archives, but 22 is very strong for a day when there are longer intervals on the menu.  Pretty much all of the regulars were there as well, so either the PAX didn’t read the PreBlast or posted anyway!

Announcements:

  • Wednesday evening 7pm for #SummersEveRun.  Check the http://f3sclt.apphb.com for the route each week.  This week is the Greenway.  Meet at Broken Egg Cafe front porch at 7pm.  2ndF at Brazwell’s post-run.
  • If you didn’t come to the Kiawah 1/2 or Full marathon planning, check out the SOB Slack channel #kiawah for training plans.  Or DM Bratwurst to get the scoop.

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