Author Archive Bratwurst

Preblast for Week 6 of MP-10

Overview

We’ll launch at 0515 from the NEW Ballantyne Corporate Park parking area across from Duckworths and in front of the OrthoCarolina Urgent Care Ballantyne. We’ll be running on familiar roads that have bike lanes and sidewalks, but there are cars and other hazards so you should wear reflective/visibility gear and have a headlamp or flashlight.

We’re going to shift down in the Length of the Interval this week, but we’re also decreasing the rest to hopefully bring new levels of Fitness. These intervals will still be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

The Plan

  • (OPTIONAL) 0445 – meet Frasier and Bunker to start the workout early and get in more intervals
  • (OPTIONAL) 0500 – getting extra warm-up
  • MAIN GROUP START @ 0515 – – run up Ballantyne Commons to Metlife
  • 0525 – start warm-up drills making our way through the parking roads down to the corner of North Community House & Ballantyne Commons stoplight.
  • 0530 – Start the Intervals of 7 minutes at MP-10, 2 minutes jog recovery and regroup. We will complete 4 Intervals with an Optional 5th.
    • For some PAX, these will be a little over 1mi, for others, a little less than 1mi. The goal is to regroup to the Six each time and start each MP-10 interval together.
    • We will be running along North Community House from the Ballantyne Commons stoplight to the Endhaven stoplight. We will be starting each Interval at one of those intersections. If you don’t make it to the next intersection for the Interval + Recovery, then U-turn and head the opposite direction each 9 minutes.
  • 0606 – Head back to COT. This is also a decision point for a 5th Interval or more Cooldown. The Q and others will cover the Six to make sure everyone is on the way back. If you leave North Community House prior to 0606, please tell someone.
  • 0615 – COT

Extra Notes

More on Marathon Pace minus 10 (“MP-10”). If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog, they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, speed work usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

Preblast for Week 5 of MP-10

Yes, this may seem like a Rehash of Week 2 (actually 4 weeks ago), because it is. The pyramid is coming back down…

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for a de-escalating round of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for Warm-up and extra intervals
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney intersection. Will commence with 5 minutes of drills.
  • 0530 – everyone starts the next Interval of 10 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop as follows: from Rushmore & Harney, head South on Rushmore, Left on Ballantyne Commons sidewalk, next Left on Ballantyne Corporate, Left into Bull Ring (aka Brixham Hill Ave) with a quick RIGHT onto the Bull Ring to ride it 3/4 of the way around, Right onto Rushmore.
  • 0540 – At End of Interval #1 – start 3 minutes recovery by regrouping using the OSPF principle – Open Shortest (and Safest) Path First – towards finishing the recovery at the Rushmore & Harney intersection. If you finished your interval on Rushmore, head back up towards the Bull Ring to pickup other PAX. If you finished your interval on the Bull Ring, cut through the parking lots over to Rushmore. If you finished on Ballantyne Corporate, cut back down Harney. The idea is to find a PAX to regroup with, catch your breath, and get in some 2nd F.
  • 0543 – Start Interval #2 for 10 minutes MP-10 from Rushmore & Harney. Recover 3:00 using same regroup ideas.
  • 0556 – Start Interval #3 for 10 minutes MP-10 from Rushmore & Harney.
  • 0606 – Finish the Work. Recover 3:00 until group is back at Rushmore & Harney.
  • 0609 – Option #1 – Continue recovery back to launch point
  • 0609 – Option #2 – More MP-10 for 6 minutes back to launch point
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

PreBlast for 5th Tuesday – Test Day

We will continue the tradition of the 5th Tuesday of the month as a Test Day. Since we’ve been using Marathon Pace as a guide for this month, you’ll have two options for this workout on Pace & Recovery, but both will utilize the same venue.

  • 0445 – the Philly guys have 2mi Intervals somewhere.
  • 0500 – extra warm-up guys will start
  • 0515 – main pack leaves for Bull Ring putting green to regroup there at 0525
  • 0525 – warm-up drills
  • 0530 – Begin Option 1 or 2 below.
  • 0605 – Don’t start another 800m after 0605 (or if you do, you’re on your own to get back to COT by 0615)
  • 0610 – Leave the Bull Ring to head back to COT.
  • 0615 – COT

Option 1:

800m on the Bull Ring at “Interval Pace” (a.k.a. VO2Max). Find your target pace using the calculator here: http://runsmartproject.com/calculator . Recovery is 200m jog, which can be run down to the Putting Green and back. Optional if you run the next 800m in the opposite direction. Repeato until time schedule above.

Option 2:

800m on the Bull Ring using the Yasso 800m format. The workout is explained well HERE (click for link). The premise is that you pick a time goal for a Marathon, say 4hr:00min. You run a 800m at that target, but in minutes:seconds, so 4min:0sec. Recovery jog for the same amount of time, so 4min:0sec. Repeato until time schedule above.

Other details:

  • Bull Ring will have cones every 200m. If you want to be less exact and do the Option 2 above, just start each Interval at the end of your recovery and run back to that point in whichever direction you choose.
  • Start each interval with a buddy. Recovery times don’t have to be exact for Option 2, so if anything shorten your recovery to stay with a faster buddy.
  • If running Clockwise direction, Pass oncoming traffic (other PAX) on the Left to leave the Inside curb for the Counter Clockwise runners. When approaching runners running in your same direction, pass to the outside of the ring.

Preblast for Week 4 of MP-10

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 4 of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for distant lands for Warm-up and extra intervals. Contact Bunker or Gumbo for more details.
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney. Will commence with 4 minutes of drills.
  • 0529 – “HAT TRICK” option x 3. Start Interval of 10 minutes at MP-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop: https://connect.garmin.com/modern/course/28700719. Basically it starts at Rushmore and Harney.  Down Rushmore, Round the big Left curve, Left turn behind that second building, Left down powerlines, Right on Rushmore, pass the start, Right into lot to loop back to start via Harney. Start each 10min interval with the other HAT TRICK Pax at the same place at Rushmore & Harney. Intervals 1 & 3 will also start with the BRACE group. Note that Interval #3 will start at 0555. Once done with Interval #3, regroup all of the HAT TRICK PAX, antagonize encourage the BRACE Pax still running, and head back to COT by 0615.
  • 0529 – “THE BRACE” option x 2 will be led by YHC. Start Interval of 20 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 6 minutes recovery on the Loop described in the HAT TRICK option. We will regroup ALL of the PAX and head back to Rushmore & Harney to start Interval #2 at 0555. Complete two total 20min intervals*. Note – the second 20min interval will head back to COT DURING the last interval with expected arrival at 0615.
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

No Shortcuts for Singles or Doubles

14, no 18, PAX took to the friendly confines of Ballantyne Corporate Park this morning for extending their running Strength for the weekly running workout known as Swift.

The THANG

  • Full PreBlast – https://f3southcharlotte.com/2019/10/15/preblast-for-week-3-of-mp-10/
  • Warm-up jog
  • Drills / Exercises with a reminder that it’s not a JOG after the drill, but an ACCELERATION to get the legs turning over quicker.
  • Option 1 – “Doubles” – 14min at MP-10, 6min recovery. Complete 2 rounds. Regroup during each recovery.
  • Option 2 – “Singles” – 7min at MP-10, 3min recovery. Regroup during each recovery and start Intervals #1 and #3 with the Doubles group.
  • Recovery or push more back to COT.
  • Arrive slightly late to COT.

Moleskin

  • Read the PreBlast for more intention on the workout.
  • As YHC has been trying to give feedback to the multiple Qs over these past months, it should be said that YHC is not ever perfect in execution as a Q. You can always look to improve. Here are the areas where YHC can improve.
    • Was the Marathon Pace-10 the ONLY prescription for this workout or can more direction be given? The Haggis & Tiger Rag group was pushing more towards a faster 10k pace, it was difficult, but it was a fair workout given the recovery time. Perhaps better direction can be given on when YHC takes the Hanson workout (the plan several of the Philly guys are doing), modifies it for the Swift group (usually by making it time-based and having easy numbers to remember), but doesn’t modify on Pace / Intensity suggestions.
    • PreBlast not posted by 1pm on Monday – if you set a standard for yourself, it becomes a reasonable expectation from the PAX. Meet your standard.
    • On the Cooldown back to COT, YHC knew that we were running short on time and recommended if you were cooling down to take the Loch Ness shortcut. Seeing that no one TOOK THE SHORTCUT, this was poorly communicated and most PAX missed the 6:15 COT.
    • Keep track of the PAX – it’s fine that Atlas and Wild Turkey modified the route on Interval #4, but the QIC and everyone else needs to communicate this to the group. Give instructions to the PAX that if you modify like this, let someone know. It’s at least good to stay with a partner.
    • Make sure that PAX are aware of the “regroup” – while Rock Thrill and Wolverine may be comfortable running on their own, they were at least 2 that didn’t get the memo to regroup on the recovery and start each Interval in front of SPX with the group. The regrouping time is good 2nd F, it helps to not isolate PAX for all of the workout, and keeps PAX accountable to each other.
  • Got Credit for “Doubles” this morning – Rock Thrill, Das Boot, Tiger Rag, Haggis, Voodoo, Bratwurst
  • Got Credit for “Singles” – Atlas, Wild Turkey, Wolverine, One Niner, Brexit, Buckeye, Paper Jam, Jello
  • Freeformed it this morning – Hairball
  • Were out there doing Extra work at 0445 – Tuck, Bunker, Dosey-doe, Frasier
  • Credit to Tuck for his leadership at Pursuit and encouragement to find a “Pursuit-like” route that is basically a folded loop that runs PAX back and forth by each other for encouragement, spacing (don’t get too spread out), and accountability (Tiger Rag chasing you is REAL motivation – just ask Haggis).
  • Credit to Bunker & Gumbo for communicating with YHC on the workout plan, and modifying their planned route so we would all be together.

Until next time,

Bratwurst

Preblast for Week 3 of MP-10

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 3 of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for distant lands for Warm-up and extra intervals. Swift will not be joining them this week on their route.
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at the top of Bagpipe Hill (aka Ballantyne Corp bridge over 521). Will commence with 5 minutes of drills.
  • 0530 – “DOUBLE” option x 2 will be led by YHC. Start Interval of 14 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 6 minutes recovery on the Loop shown here: https://connect.garmin.com/modern/course/28592317. Basically it’s starting in front of SPX, down to the Premier deck (Left before the deck), Right behind the deck, Loop around the putting green, and Back to SPX building the way you came in, Looping in the far side of the SPX lot and pass the fountain to come back out the front of the lot to do the loop again by taking a Left on Ballantyne Corp. We will regroup all of the PAX and head back to the same start again in front of SPX. Complete two total 14min intervals.
  • 0530 – “SINGLE” option x 4. Start Interval of 7 minutes at MP-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop described in the “Double” option. Start each 7min interval at the same place in front of SPX. Intervals 1 & 3 will start with the FULL group of Singles and Doubles.
  • 0607 – “DOUBLE” group will be in the middle of 6min recovery, “SINGLE” group will have their last 3minute recover. Regroup all of the PAX.
  • 0610 – Option #1 – Continue recovery back to launch point
  • 0610 – Option #2 – More MP-10 for 5 minutes back to launch point
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

Preblast for Week 2 of MP-10

Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 2 of Marathon Pace-minus-10 (MP-10).

Here’s the plan:

  • 0445 – Early crew heads off for Warm-up and extra intervals
  • 0515 – MAIN PACK heads off from parking lot near Bagels+BrokenBones (aka OrthoCarolina Ballantyne) for a 10minute warm-up ending at Rushmore & Harney intersection. Will commence with 5 minutes of drills.
  • 0530 – everyone starts the next Interval of 10 minutes at Marathon-Pace-minus-10 (see notes at bottom for more on this pace), 3 minutes recovery on the Loop as follows: from Rushmore & Harney, head South on Rushmore, Left on Ballantyne Commons sidewalk, next Left on Ballantyne Corporate, Left into Bull Ring (aka Brixham Hill Ave) with a quick RIGHT onto the Bull Ring to ride it 3/4 of the way around, Right onto Rushmore. Map image will be posted to Slack #run channel.
  • 0540 – At End of Interval #1 – start 3 minutes recovery by regrouping using the OSPF principle – Open Shortest (and Safest) Path First – towards finishing the recovery at the Rushmore & Harney intersection. If you finished your interval on Rushmore, head back up towards the Bull Ring to pickup other PAX. If you finished your interval on the Bull Ring, cut through the parking lots over to Rushmore. If you finished on Ballantyne Corporate, cut back down Harney. The idea is to find a PAX to regroup with, catch your breath, and get in some 2nd F.
  • 0543 – Start Interval #2 for 10 minutes MP-10 from Rushmore & Harney. Recover 3:00 using same regroup ideas.
  • 0556 – Start Interval #3 for 10 minutes MP-10 from Rushmore & Harney.
  • 0606 – Finish the Work. Recover 3:00 until group is back at Rushmore & Harney.
  • 0609 – Option #1 – Continue recovery back to launch point
  • 0609 – Option #2 – More MP-10 for 6 minutes back to launch point
  • 0615 – COT with Bagpipe.

Notes on Marathon Pace minus 10:

These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

Preblast – Falling into Pace

Overview

We’ll launch at 0515 from the NEW Ballantyne Corporate Park parking area across from Duckworths and in front of the OrthoCarolina Urgent Care Ballantyne. We’ll be running on familiar roads, but some are dark and without sidewalks, so you should wear reflective/visibility gear and have lighting like a headlamp or flashlight.

Continuing on the goodness of August/September that Gumbo and Bunker brought to the Swift workout in the areas of targeting 5K/10K paced intervals, we’ll shift into longer intervals at a slower target pace to continue to build Strength. These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.

Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.

The Plan

  • 0500 or earlier – getting extra warm-up and starting some of the intervals early.
  • 0515 – MAIN GROUP START – run up Ballantyne Commons to Metlife
  • 0525 – start warm-up drills making our way through the parking roads down to North Community House.
  • 0530 – Start the Intervals of 7 minutes at MP-10, 3 minutes jog recovery and regroup. We will complete 4 Intervals.
    • For some PAX, these will be a little over 1mi, for others, a little less than 1mi. The goal is to regroup to the Six each time and start each MP-10 interval on the 10minute mark (0530, 0540, 0550, 0600). See Extra Notes below for more on the effort of this workout.
    • The route will be up North Community House, Right on Endhaven, Right on Elm (caution for short section of only a wide shoulder), Right on Ballantyne Commons, and head back to launch point in the Corporate Park. Total mileage for the loop is 6.0 miles. If you can average a 10:00/mi run, you can do this workout!
  • 0615 – COT

Extra Notes

More on Marathon Pace minus 10 (“MP-10”). If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.

Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog, they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, speed work usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“

See you in the Gloom!

PreBlast – Race Week prep

Swift will launch from the Vine Restaurant at 0515 on Tuesday. As this is Race Week (Palmetto 200 starts Friday), we’ll be doing some intervals to settle us in. Even if you’re not preparing for the race, it will be a good workout combining some Threshold Pace and Strides.

The Thang:

  • 0500 – Pre-run for those so inclined
  • 0515 – Leave the Vine and warm-up by heading towards N. Community House stopping at the back entrance to Brighthouse Financial (what we have known as the MetLife building).
    • Option 1 – use the Fitness trail to go past SPX for a 1.3mi segment covered in 10min (7:30/mi pace).
    • Option 2 – use the crosswalk at Johnston Rd through the Ballantyne resort for a 1.0mi segment covered in 10min (10:00/mi pace).
  • 0525ish – Start dynamic warm-up while heading through the back streets down to North Community House.
  • 0530 – Workout Part 1:
    • 1200m (cones every 400m) at Threshold Pace. This is a “comfortably hard” effort that translates roughly to a pace you could run in a race that lasts 60 minutes. For most, this is about 1:00/mi slower than your best Mile race time. Use the calculator here to be more precise – http://runsmartproject.com/calculator
    • Rest 2:00, crossing over to other side of the street to do the next interval coming back the other way.
    • Repeat for 4 x 1200m total.
  • 0600 – Workout Part 2 (which can be done on your way back to the Vine):
    • 4 x 100m Strides (or about 20 seconds). Recover by jogging back to the starting point. If you are doing this on the way back to the Vine, use a 40-60 second rest between each.
    • Strides are 20 to 35 second sprints at your mile race pace, or roughly 85 to 95% effort. Used to loosen up the legs and feel the speed without being over taxing.
  • 0615 – COT at the Vine

SYITG,

Bratwurst

PreBlast – Swift – March Week 1

If you look at the Swift calendar for March, you will notice that Bratwurst has the Q for all 4 weeks. Swift has been hearing the feedback over the past year, and the first change we are going to make is giving a Q the opportunity to build an extended schedule. More to come on this, including a few posts on “how we make Swift work,” but the general idea is to give the Q time to connect workouts together.

Week 1 for March will be Time-based intervals.

Schedule:

  • 0500 – Early crew departs the Vine for more warm-up
  • 0515 – Group leaves the Vine for a 10minute relaxed warm-up down to the corner of Rushmore and Harney.
  • 0525 – Begin 5 minutes of dynamic warm-up exercises
  • 0530 – Begin ramp of “Interval-pace” intervals. Interval pace is your VO2Max speed, close to your 2mi Race Pace, and an effort of 8/10. Use a recent race result to plug into http://runsmartproject.com/calculator to get your target. If you don’t have a recent race result, use a realistic race goal, and you’ll get to test yourself tomorrow to see if it feels right. We’ll run the interval, then regroup on the recovery.
    • 1minute Interval, 1minute* recovery (all other Recoveries are 1min less than the Work interval)
    • 2 / 1
    • 3 / 2
    • 4 / 3
    • 5 / 4
    • start over at 1/1 and increase back up the ramp until ending back at the Vine at 0615
  • 0615 – COT at the Vine

SYITG,

Bratwurst

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