Author Archive Bratwurst

Hill’s coming with me!

So run, you [PAX]… RUN! Tell all the other [PAX] the [BRR’s] comin’!

You tell ’em [the BRR is] coming… and [hill’s] coming with me, you hear?…

[Hill’s] coming with me! – Wyatt Earp

Video Link to movie quote – jump to 3:39

At 0515 on Tuesday morning, 15 PAX shook off the slumber of the night before and heeded the warning that the BRR was coming.  And we all know what fun stuff the Hills had in store.

The THANG:

• 0500 – Pax from Bagpipe and Swift took off for 1.3mi of 2ndF pace warm-up.
• 0515 – As the Bagpipers took on more pre-run, the rest of the 15 PAX headed off in the opposite direction for a little warm-up.
• After 1mi, stop along Rushmore Dr. for some dynamic exercises – heels, toes, high knees (did not realize that Soft Pretzel was so flexible and quick on the high knees), butt kicks, bounding, B-skip
• Mosey over the rest of the way to Ballantyne Commons Dr. to the Westbound direction up the hill otherwise known as Ben Nevis or Soul Crusher.
• Run up Ben Nevis 400m at 1mile race pace effort, recovery down.
• Repeato for 4 times total (and modified for max 2minutes)
• Regroup
• Run up Ben Nevis 200m at 1mile race pace effort, recovery down
• Repeato for 4 times total
• Mosey homeward to COT, but choose your own adventure! to not arrive before 0615
• Total miles about 5.5 – 7.

Moleskin:

• As the PAX increase the mileage on the way to the BRR in a little over 3 months, keep the 1 hour rule in mind.  Don’t increase your weekly mileage by more than 1 hour total week to week.  Ramp up slowly with a 15minute pre-run here, a 15minute post-run there, or running 30 minutes longer on the weekend.  It’s better to run injury free than to NOT be able to run due to an injury.  The 1 hour rule would include Bootcamps and all other running, and it’s at the liberal  end of the spectrum for some suggestions are no more than 10% increase (mileage or time) per week.
• Ben Nevis has been figured at an 8% grade (according to Strava).  One of the toughest hills in SoB land for it’s steepness and length.  Probably why Swift hasn’t taken this on in over 2 years, and this time M. Tussauds was missing, but Haggis took the bait.
• For normal 400m repeats, YHC would like something slightly less steep, perhaps like Rushmore Dr up to the Bull Ring, to get a better feel for pace while not pushing too much, but then why go easy?  Let’s just say most PAX were happy to not run too many more full length of the quarter mile Ben Nevis today.
• As of the writing of this Backblast, YHC holds the Course Record for the F3-BenNevis segment (link above).  That’s what you get when Mario and Haggis don’t post to Strava, or at least Strava hasn’t had time to calculate the results yet…
• Mario, whose calves were wincing on the warm-up for the hills to come, was probably as fast down as up today.  Led pretty much every recovery and for some reason couldn’t wait to get started each time.  He was determined to not let anyone catch him.
• Haggis divided this into two workouts today, one where he blew it out (on the 4×400) and one where he tapered (the rest) for his 50k this weekend.  They’re already writing stories back in the Isles of the day that Haggis conquered the actual Ben Nevis. We’ve already forgotten the date 2 years ago when he opted for Bagpipe instead.
• HoneyBee – never shaken off the mountain.  He was there every step of the way.  And also shirtless from the get go.  Not messing with fabric (or hair) today.
• One Niner & Ringer kept emphasizing that they just did this on Friday.  Thanks to the benefit of Strava, we’ve looked back and found zero similarities.  Apparently, The Brave on Friday just merely attacked the hill aimlessly and most PAX ran faster Down than Up.  That, and OneNiner’s 10lb weight vest helped to get the momentum train going on the downhill.   No wonder FireHazard abandoned Swift today – didn’t want to relive the memories.  But ON&R did drag Heisman along from IndianLand today – Kotters for your second or third Swift post!
• StumpHugger looked at the hill, broke it into mental chunks, and then was relentless in his determination to not let it beat him.
• Abacus stopped in the Ballantyne Corporate pond / fountain on the way back to take a quick dip.  Realizing now that he and Mr. Brady (not present) work hard all of the time and could have one of those contests post-workout with who can wring out their clothes and fill up a 5 gallon bucket fastest…
• Wingman (Kotters) figured that he travels enough on the other side of BC Pkwy to and from the AO, that he might as well take a tour of this side.
• Muppet post for his second time at Swift and is already showing improvement.  Kept it up during the uphill grind and didn’t let up.
• LongHaul’s running form comes to mind when you think of running with power.  And he showed it today up that tiny bump on BC Pkwy.
• DasBoot – Swift FNG with some great running chops.  Let’s hoping he’ll be back to show the PAX how he flies on the flatlands.
• Gumbo – where ya been?  Glad you’re back consistently and getting free of those nagging injuries.
• Bunker – we like the 400m you did in HHI whilst downrange, but would appreciate a little more elevation next time!

Running on the Right

17 PAX pushed themselves to the Vine Parking area at 0515 this morning for a preblasted “Flattish” course for intervals.  After running some hills #notflattish, running on the right #supposedtorunontheleft, passing on the right #ettiquiteorstalker, and spilling some merlot, the PAX got in some interval work this morning.

The THANG:

• At 0500, several PAX went on a jaunt through the business park.
• At 0515, everyone left the Business Park through the side door #ballantyneresort #crossyroad on the 2nd F warm-up towards North Community House.
• After a mile or so, group up the PAX to do the warm-up of walking on heels, toes, high knees, butt kicks (v1 or v2), and a stride for good measure.
• If you’re not Haggis or Strange Brew or Mario, who were probably already shirtless, then remove said heat shield to feel the muggy stillness.  Let’s get running to make our own wind.
• Begin 6 rounds of
  • 3min Interval-pace – Watch http://youtu.be/7dQEwJhHWXk to learn that this means 97-100% of Maximum Heart Rate.  Calculate your pace here – http://runsmartproject.com/calculator
  • 3min recovery jog to regroup the PAX
• Mosey home to arrive back to the end of Bagpipe COT by 0618.
• With all of the pre-runs, Strava dashboard looks like the Swift PAX had between 5 and 8.2 miles total.  Not as much mileage as some at #F3FastTwitch, but Swift PAX had 18 minutes more of VO2MAX (could they find it if it was in their face)?

Moleskin:

• As the Heat & Humidity conversion comes into play during the summer, it’s good to be aware how it affects pace.  Here is a great article written by a local elite running coach for his adjustments for runners using the Temperature and Dew Point during the run. http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
• Using the article, for this morning according to Intellicast , we were at around 72 degrees, 68 dew point = 140
  • That leads to –> 2-3% pace adjustment for continuous
  • or 1-1.5% pace adjustment for intervals.
  • For a 6:00/mi Interval-pace target, the Intervals this morning could be adjusted to 6:04-6:09.
• Running on the Right – Many runners along the North Community House corridor this morning.  A few in particular that were highlights.  First, the women miners with headlamps shining brightly.  Having run on the left side of the wide 4 lane road with median and bike lanes, the PAX stayed on that side of the road and recovered towards the six running on the “right”.  As the two miners passed us (they were running on their “left”), the volume of PAX made them swing out into oncoming traffic.  Well, there was no traffic at the moment, but YHC couldn’t help but hear them mumble under their breath “runners should be on the left side of the road”.  Pebbles proceeded to ask (yes Pebbles was running at Swift and not passed out somewhere or taking a kettle bell swing break) about the etiquette of running on the left.  We explained it’s more about life or death seeing the oncoming cars than etiquette. Not sure if it sunk in.  #stayalive
• Passing on the Right – After the PAX regrouped, we quickly caught up to the women miners again.  This time were on the left, closing the gap, so we had to make that decision, do you say something and freak out the runners (who may be wearing headphones) or not say something and freak them out anyway.  YHC decided to utter a little “on your right” (they were on the sidewalk and we were in the bike lane), and both proceeded to jump a few feet in the air like a scared armadillo and nearly over the bridge railing onto I-485 below.  Still don’t know what we should have done, we did say “sorry”, but seems like a no-win situation.  Perhaps we’ll wear cowbells next time so they hear us coming, or does that sound like a stalker with his bag of knives clanking together…wonder what happened when Cheddar passed them…his keys should have sounded the warning long before.  If Frasier were there, they would of course heard the “swish swish”, but we think OneNiner took on the “swish swish” role this morning – looked like he had gone for a swim, but just turned out it was pre-KBs, pre-run, and Oxygen debt.
• Don’t follow that PAX – more traffic on the road had a sad clown running back through the PAX during a recovery.  Mario was most anxious to EH him, or perhaps thought it was YHC that jest kept running way past everyone, so we were fortunate to call Mario back to the group and have him consider dropping his pursuit of another FNG.
• Merlot – YHC can disguise relieving oneself with #1 pretty well (even on a bike, just don’t sit), but never tried disguising release of merlot over the side of a road railing.  Apparently Haggis was trying out his merlot releasing strategy by making it appearing that he was stretching the hammy then going into a full blown runner’s stretch up against the rail.  No cars swerved on I-485 down below, so not sure if it was a trickle or a flow.
• FNGs – HoneyBee thought it a great idea to include Muppet in the fun today.  Why not lead him 1 mile away from his car and then proceed to drop him to fend for himself?  Turns out Muppet hung in there pretty strong and did make it back to COT with no issues.  Haven’t checked his trunk yet – expecting to find a whole bunch of creepy marionettes.  My M would “love” him for that. #talkingdummiesscareher
• Able to Run – Mr. Bean is transforming into a runner.  Not just because he can’t do anything with the right arm beside turn up the jets in Tolkien’s hot tub, but because this whole thing was a ruse to get out of doing more burpees for a while.  Expect to see Mr. Bean at every “run” event, or just doing the “mosey” at every bootcamp.
• Speed him up – Crossing Johnston Rd is the least favorite part of this route, but it did cause Stump Hugger to grab a course record on his newly created Strava segment “Ballantyne Resort Crossy Road”.  #runlikeyouregonnabecomeroadkill

Announcements:

• Wednesday 2nd F run – weekly run at 7pm from Brazwell’s, but meet at Broken Egg Cafe patio.  Maps provided for 4 or 6 mile route that rotates each week.  This week, there will be a Marathon and BRR Training Plan discussion at 8pm following the run.  Not an official F3 event, so no Backblast, a maybe on the name-o-rama, basically anything to encourage non-F3 guys to attend.

Going Hillish

7 PAX decided that posting at a 0500 0515 workout was a better idea than sleeping in after staying up to watch the Splash brothers eliminate the Thunder in Game 7 of the Western Conference NBA finals.

The THANG:

• 0500 – at least Frasier and Bunker moseyed on early for some extra warmup.
• 0515 – rest of the crew left together from the Vine Parking lot for a Warmup about 1mile. Dynamic exercises and strides.
• Mosey over to the “Bagpipe” hill.  Starting at the lower parking lot entrance to TIAA, head up the hill by the way of 4 rounds of 30/30/60:
  • 30 sec Hard (effort at 1mile Race Pace) uphill, recover down
  • 30 sec Hard uphill, recover down
  • 60 sec Hard uphill, recover down
  • 30 sec Hard uphill, recover down
  • 30 sec Hard uphill, recover down
  • 60 sec Hard uphill, recover down
  • Untimed backwards run up to “30 second mark”, recover down
  • Untimed bounding up to “30 second mark”, recover down
  • 60sec Hard uphill, recover together
  • Untimed Hard Downhill (about 30 seconds), recover up
  • Untimed Hard Downhill (about 30 seconds), recover together
  • 60 sec Hard Uphill, recover down
• Mosey home
• Total mileage – between 7.25 for the Early Crew (Frasier on Strava here) and 5.5 for the Regulars (Cheddar on Strava here).

The Moleskin:

• Shirt report – 5 go “Metro”, 1 represents F3Charleston, and 1 keeps on his sweaty shirt as a 1lb weight vest.
• Once the “F3Bagpipe Hill Climb” was Preblasted, surprised that Mario, JRR Tolkien, and OneNiner didn’t show up for a chance to put themselves on the Strava leaderboard for this segment, but come to find out most, if not all, had already partaken in a little race on the segment on Saturday to attempt to take down Frasier as current segment champion (disregard the women on the leaderboard that are only there because they forget to stop their GPS watch after driving away from a workout at the Sara’s YMCA).  In the end, it was just Frasier and Haggis that decided the first 60 sec interval would not be 60 seconds, but instead how ever long it took to race the F3Bagpipe Hill Climb segment to see who could take down Frasier’s improbable previous 36 second Course Record.  Turns out, it was 36 seconds again with Frasier just edging out a speeding Haggis, and they earned the extra 24 seconds to rest until recovering with the rest of the group.
• A very compact group this morning, and not just because of the short intervals, but these PAX must love the hills!  Cheddar continues to come on strong in his training.  Wild Turkey, fresh off an Age Group placement and 5K PR, was not only doing well on the speed, but his endurance continues to increase with leading the PAX back on the way in to COT.  Long Haul is rediscovering the speed again – and it shows when he stands out at the Bootcamps.  Bunker was moving – pretty much every hill segment well under 6:00/mi pace – time to set a new 1mile PR…
• The new Sara’s YMCA sure has added some vehicle traffic.  At least they are fellow fitness-minded peeps and know what a pedestrian is doing moving rapidly on the side of the road.  The cars are patient, but they are frequent.

Announcements:

• #SummersEveRun is on for Wednesday nights at 1900 from Brazwell’s.  This week is the SOB Hump Day Happy Hour (HDHH), so after your 4 or 6 mi run, plenty of additional 2nd F.

Country Adventure 

13 PAX chose running the hills of Ballantyne Country Club instead of stoating about on Tuesday morning. Here’s what they did:

The THANG:

• 0500 the early crew of Mr. Bean, JRR Tolkien, and Tuck were joined by some Bag pipers (Outback and MT) in milling about. Honeybee and YHC arrived late enough to catch the tail end of the milling.
• 0515 round up the pax and head out towards Ballantyne CC West up Ben Nevis. After 1mi, do some dynamic warm-up while heading deeper into BCC on James Jack.
• Start the rounds of 2 minutes hard, 1 minute to recover to the six, 1 minute hard, 30 seconds recover to the six, 30 seconds hard, 30 seconds recover to the six. 2 minutes hard….keep going for 5 total rounds.
• 10-15 minute mosey home. Take a partner, choose your own route whether to push, coast, or recover.

Moleskin:

• The “hard” pace is meant to be subjective over the hilly terrain, but the effort should be faster than 5k pace. Running 2 minutes doesn’t feel long the first couple of times, but then it begins to feel like an eternity.
• Noticed this with the Pax, too. In the first couple of rounds, most made it back to the six before each hard effort because they kept a slow recovery jog. However, as the rounds accumulated, many pax used the recovery opportunity to stop or walk and the pax got strung out a little more. Either they didn’t like the turning, they needed the walk because the hard effort was too hard, or they just plain forgot. #judgementfreezone
• During one particularly steep downhill at the start of a 2min interval, there was a commotion. It being the last long 2min of the morning, HB and YHC were determined to finish the interval.  However, we headed back right away to find that Mr. Bean had taken a tumble.  Several theories abounded from an invisible speed bump, a country club yorkie #anklebiter, to Cheddar trying a bump draft for the pass.  StumpHugger, when deposed by Mr. Bean’s legal team said, “I plead the Six.”  In the end, Mr. Bean finished the run only to find that he broke something. #iceUpSon
• Other recollections were Abacus not taking any shortcuts on the run home #gothedistance.
• Cobains for the late backblast. Had to get it done before the PreBlast…

Announcements:

• Wednesday #sobRunner 1900 at Brazwells.