Author Archive Bratwurst

Groovy Fast Running

5 PAX on Tuesday at #F3Swift walked away realizing that there’s still some speed left in these old bones. Not leaving every bit on the track, they’ll be back in a month’s time stronger and faster and swifter to defeat any notion that you only get slower as you get older.

The THANG:

·        
0500 – in the still of
the parking lot, two PAX arrived at Community House Middle School to set out
into the gloom for some extra running.
Soon after, one more PAX moseyed down to the track to join in some dark
slow running. One PAX disclosed full intentions
of still doing a 1 mile time trial. 2
others didn’t like the sound of that and thought Russian Torture chamber
sounded better.

·        
0515 – two more PAX got
the memo about the change in venue and emerged from their cars to do some more
moseying around the track. These two
also fell in the camp of "the 1 mile is still going to happen", so
then there were 3 on that plan.

·        
0530 – after some drills, spread out on the
waterfall start, and choose Red Pill or Blue Pill:

o  
Red Pill – 1600m AYG. Takers and finishing times were:

§ 
HoneyBee – 5:21 –
start to finish leader. New PR.

§ 
JRR Tolkien – 5:22 – may have closed on HB if
there were 50 more meters or there was a 80lb bucket
to carry. New PR.

§ 
Soft Pretzel – 6:01 – gutted it out solo with no
rabbit or pacer. Just missed his goal.

o  
Blue Pill – Kosmin Test
– Run 1 minute AYG. Rest there for 3
minutes. Run 1 minute AYG. Rest there
for 2 minutes. Run 1 minute AYG. Rest for 1 minute. Run 1 minute AYG. Measure total distance run and put into the Kosmin calculator
to get 1500m prediction, then in another
calculator to get 1600m prediction.
Results are:

§ 
Bratwurst – 1400m run total ==> 1500m prediction = 4:33 ==> 1600m prediction = 4:53 (a little suspicious here of the accuracy of the Kosmin test)

§ 
Bunker – 1320m
run total ==> 1500m prediction = 4:46 ==> 1600m prediction = 5:06 (not suspicious at all of this accuracy, Bunker did this after setting a 13.1mi PR on Saturday.

·        
Pick up bodies laying all
over the track and mosey some recovery laps.

·        
Gear up for the next round of fun – The 20m PACER test. This is a fitness done in elementary schools
and soccer practices around the country (even
the US Mens National Soccer Team). Even Runners World
took on the challenge. Basics are:

o  
Run 20m before the “beep” sounds.

o  
Turn around and run back before the next beep.

o  
The Beep interval gets shorter and shorter

o  
Levels get higher

o  
Drop out when you can’t make two beeps in a row

·        
Results of the Beep test:

o  
Soft Pretzel – watch 4 laps and then head for
home – LIFO

o  
Bunker – the miles of the weekend catch up to
him, or he’s had enough of the Groovy
music – he gets to 80 something

o  
Honeybee – gets to lap 99

o  
JRR Tolkien – goes one more lap past Honeybee to
100

o  
Bratwurst – time check, it’s getting late (ha!),
let’s stop at lap 102

·        
Notes on the Beep test for next time:

o  
Bring a louder Bluetooth Speaker. Hard to hear when put in the middle, easier
to hear when YHC ran with it, but those 8oz were slowing YHC down

o  
Mark off 20m – estimating that 20m = 21 yards (YHC
stepped it off), we were a tad shorter than necessary. Actual conversion of 20m is closer to 22 yards

Announcements:

·        
Next 1 Mile Time Trial is 5/17. This is the same week of the Fast5
Relay on 5/21, so you can use the 1 Mile day to
set your roster.

Cobains on the Format. Backblast posting issues.

Swift like Eagles

9 PAX ignored the weather report of the day and posted anyway at #F3Swift to find out what a Fast Finish feels like.

The THANG:

• 0500 – Several PAX post and head off for 1.3mi of easy running.  Fireman Ed apparently thought all SoB workouts started at 0500 and got suckered joined in.
• 0515 – Rest of the PAX show, the OCR crew took a detour, and we set out on our way towards North Community House via the Ballantyne Hotel & Spa. Fireman Ed didn’t want to wait for Bagpipe, so he joined anyway.
• After 1 mile, commence with the usual dynamic warmup of heels, toes, high knees, butt kicks, done.
• Heading down NCH, run 200m at 1-mile race pace, jog to recover 200m
• Again, run 200m at 1-mile race pace, jog to recover 200m
• Now, run 6 minutes at Threshold pace (effort level of “comfortably hard”, calculate at http://runsmartproject.com/calculator, or just estimate as between 10K and Half-marathon pace).  Turn-around after 3 minutes.
• ASAP after the 6min T-pace, run the 200m at FASTER than 1mi race pace to simulate the goal of the morning – the “Fast Finish”.
• Recovery jog for about 5min
• Do it all over again starting with 2x200m at 1mile pace (recover 200m after each), 6minutes at T-pace, 200m F-pace
• Head home
• total miles around 6 without pre-run included

Moleskin:

• Mission accomplished on the 6minutes of T-pace (just about 1 mile for some PAX, but a good distance run for all) and then right into a Sprint.  Had PAX gasping for air and some PAX trying to exhume cups of Scottish goo and pollen from their lungs.
• Though the recovery was a bit long between sets, we still managed to get in 2 sets.  Would have been nice to get in one more set, and though it would have been painful, surely would bear fruit later.
• Fireman Ed (#runner) was a little lost without Strange Brew, especially when Strange Brew and Cheddar ran off on the way home to find some bonus miles on the streets of the Ballantyne Corporate Park.  Fortunately, Fireman Ed’s internal GPS was working and he made it home.
• Soft Pretzel is already planning to be “ready” this year for the BRR.  Sounds like there needs to be some general training strategery planned amongst the PAX.  An evening at Brazwells could do the trick – do they have a whiteboard or overhead projector so Dr. Jack Daniels can make an appearance and explain training methodologies?
• Stump Hugger thought he was going back to find a Marathon – ala HB last week, but instead must have found a bush and taken care of whatever business getting in his gut or mind.  He ended up staying and pushing through the whole workout.
• Cheddar didn’t lose the jingle pocket!  He still has every key to his house in his shorts while running.  Didn’t seem to slow him, but only served to tell Soft Pretzel to speed up as he was getting too close.
• Strange Brew will always be the one in the Swift circle to raise his hand when the MC asks, “who came the farthest this morning?”  Sounds like there are plans to at least move one zip code closer. Don’t worry, CHMS is closer for next week, or is it?  Extra drive will help get you in the zone.
• Frasier toyed with the PAX on the 6minute out & back.  Apparently he only needed to stay close until we turned around, then he faded to black (or did we fade) on the 2nd half.
• HoneyBee gearing up for a scenic destination Marathon this morning by tapering on anything but the 200s.  Apparently the taper was getting to him and he decided to blow out a 200.
• Get Well Haggis!  Pushing hard for half the workout this morning on 1/4 a lung was a noble feat.
• Partial credit to Bunker for a solo-Swift workout before a work flight this morning.  Though we didn’t see him, apparently the results on Strava are there to prove it.

Announcements:

• 1 Mile Time Trial (and bonus fun) is NEXT WEEK.  Any PAX can come join us at Community House Middle School track at 0515.
• Yes, this “Hot4Teacher” who is sending emails and tweeting about the $55 F3 discount for Kiawah 1/2 and Full Marathon is legit. Just pay him your money, and YHC promises you can show up to run at Kiawah in December.  Race bib optional.
• Keep gathering your 2nd place teams for Fast 5k on 5/21.

Choose your adventure – Headwind or Hills

9 PAX made the decision to post at #F3Swift despite staying up to watch only the last 6 seconds of the NCAA D1 Men’s basketball championship.  Still not sure who was playing, but heard they are a local favorite – must be Queens College.

THE THANG:

• 0500 – Strava shows there were some PAX posting at 0500 for the early warm-up, but YHC was not one of them. Fortunately, the 0455 backup bootcamp alarm woke YHC out of bed to post on time at…
• 0515 – Grab some cones, turn on the watch, acquire satellites, set measurement to Meters, and “follow me”.
• A rather brisk Warmup over to the bridge on Bally Corp over 521.  Blaming speed on Frasier since he noted that he had Daddy duties and would be FIFO and wanted to maximize his time, YHC didn’t get longer warm-up, and Haggis was coming out of hibernation mode and holding Strange Brew back.
• 5 dynamic warm-ups across the bridge and then prep for the real thing.
• 2 x 200m at 1 Mile Race pace with 200m jog recoveries.  At this point, Frasier decides he has had enough and puts the pedal down to disappear into the distance.
• 800m at 1 Mile Race pace into a stiff Headwind with 5 minute jog recovery (and Honeybee goes off to find a tree, but finds a Marathon instead)
• 300m at F-pace, 5 minute jog recovery
• 2 x 200m at 1 Mile Race pace with 200m jog recoveries (Honeybee doesn’t finish the Marathon, just destroys it, and rejoins at some point to hop in on a 200)
• Let PAX decide, more Hill or more Headwind on next 800?  Decision is more hill.
• 800m at 1 Mile Race pace downwind with 5min jog recovery
• 300m at F-pace, 4 minute jog recovery
• Time check, Running short for full 3rd set, so
• 200m at 1 Mile Race pace, head back to COT

The Moleskin:

• Small and subdued bunch at the Swift today.  With OneNiner and Ringer off OCRing with their mates, with Haggis pushing something out of his lungs after a week in Loch Land, and with a Bunker having gone underground, there were no PAX to trick JRR Tolkien anyone into an excessive pace.  That, or we all feared the 800m.  It was nothing to be trifled with.  The 800m at any pace is a good test of speed, but at the 1mile Race Pace, it hurts.  Forget comfort for the 2nd half of it if you are doing it right.  Just remember to breathe through the tiny passages that aren’t inflamed by allergies and you’ll possibly find your breath at some point after stopping.  Can’t wait for 2 more weeks!
• But, we did have Bounty Hunter running by feel and getting in the groove.
• Was it just YHC, or did Cheddar finally figure out a car key strategy instead of carrying the whole key house, car, in-laws, office, and locker key chain in his pocket?  Not much jingle this morning.
• Strange Brew sporting the summer cut, which also must make him more aero.  That, and the skin tight running top to show off the slimmer Brew these days.
• Fire Hazard, who can always be counted on to keep the conversation going at any function, is making a habit of this Swift thing.  Also, by his Strava posting https://www.strava.com/activities/536315448/laps is showing that Garmin finally figured out how to do Strava friendly laps with the Fenix3 – upgrade time!

Announcements:

• 1 mile Time Trial in 2 weeks.  0515 start time at Community House Middle School.  Open invite to any workout that day, not just ones that have “Running” as ^part^ of their description.
• Fast 5 relay – The Fort in late May on a Saturday afternoon – 5K distance run in relay fashion with up to 5 PAX.  Must include a Clydesdale (200 lbs plus) or Respect (50 and older) as one of the PAX on your team.  Going to be a big 2nd F event afterwards, and would love to have some burgers with the First Losers from SOBLand. #DefendingChamps

The Eric Liddell on Turbo

10 PAX at #F3Swift officially launched at 0515 on Tuesday morning for a Swift favorite workout with a new twist.  Some Swifters (and some clandestine Indian Land mud runners) found the late start time too slack, and instead started at 0500 for some easy running.

The THANG:

• 0500 – HoneyBee, Bratwurst, Bunker, OneNiner hit the road early.  Wait for it, wait for it, there’s Gumbo!  And he has a friend – Heisman.
• 0515 – 1mi warm-up to the inner Bull Ring at 2nd F pace
• Drills including walking on heels, toes, high knees, butt kicks, and a regular stride to loosen things up a bit
• Start the sets of the following on the Bull Ring:
  • 200m at F-pace (800m race pace – see below for more details) w/ 400m jog recovery
  • 200m at F-pace w/ 400m jog recovery
  • 400m at F-pace w/ at least 4 minutes jog to recover
  • Repeato for 3 times total
• Mosey back to the Vine for about 0.5mile

The Moleskin:

• The “Eric Liddell” workout is a Swift staple that typically starts off a new training block with rounds of 200, 200, and 400m at the 1 mile race pace.  Today was a maddening TURBO edition for the PAX where we picked up the speed and lengthened the recovery to compensate.  That’s why we only got in 3 rounds (but about 1.5miles running REALLY fast).  While there is a goal below for the F-pace, it tends to feel like it just borders on your 99% effort pace.  Not quite 100%, but knowing that you probably could not go much faster for that distance.
• Note: F-pace is your 800m Race Pace, or 4 seconds per 200m faster than your 1 Mile Goal Pace.  Some examples:
  • 1Mile Goal,     200m Goal Split,     200m F-pace split,     400m F-pace split
  • 0:05:00,     0:00:38,     0:00:34,     0:01:07
  • 0:05:30,     0:00:41,     0:00:37,     0:01:15
  • 0:06:00,     0:00:45,     0:00:41,     0:01:22
  • 0:06:30,     0:00:49,     0:00:45,     0:01:30
  • 0:07:00,     0:00:53,     0:00:48,     0:01:37
  • 0:07:30,     0:00:56,     0:00:52,     0:01:44
  • 0:08:00,     0:01:00,     0:00:56,     0:01:52
• Serious speed on display today with HoneyBee and Mario trading turns to lead the PAX through these intervals.  Noted that it was a “moderated” Mario that didn’t blow out any individual segment, and even kept moving forward on the recovery instead of the bent over grabbing knee position that many of the PAX had after the 400m intervals.  HoneyBee didn’t have to call out splits to Haggis this time, but the presence of Haggis was still felt as HoneyBee was literally propelled a few times at the start of the interval to get a jump on the rest of the field.  The false starts are starting to accumulate, so not sure what happens on the next false start.
• A big peloton today with Bunker, Tuck, Gumbo, Heisman (2nd time at Swift), and Fire Hazard.  Looks like the high speed and short distance definitely benefits Bunker, and there will be some personal records broken at the 1 mile challenge as that translates to longer intervals.  Tuck is back at Swift after running 50% of his annual miles in a 2 week span to prepare for and dominate with the Ultra squad for the Palmetto relay.  Gumbo battling a nagging injury that hopefully isn’t worse after today.  First time YHC has seen FireHazard run since he was limited to bike support on the Balrog – doesn’t seem like he’s lost too much.  Great to have Heisman from SC out today – hopefully the clandenstine Indian Land mud runners didn’t pull the bait and switch to get you there.
• Cheddar is returning to form after an absence at Swift.  This 2 week perfect attendance streak can’t be broken now!
• There was a Tootie sighting today!  Baby sleeping through the night, check.  Getting more sleep than normal, check.  Got a Blue Ridge Relay team commitment, check.  Need to start training, check!  Today was the day.  Great to have you back!

Announcements:

• April 19, 2016 – 2nd Anniversary of the Swift workout and the 3rd running of the 1 Mile Time Trial at Community House Middle School.
• Everyone knows something about Eric Liddell already if you saw Chariots of Fire.  But that was mostly just about the runner – the “flying Scotsman”.  When YHC was recently listening to the Relevant Podcast , there’s a new movie coming out about the later years of Eric Liddell and why he was memorialized in China.  It’s called “The Last Race“, and is probably the kind of movie that will make a showing at the Ballantyne Village Theater soon.  Click the links to learn more about it, and stay tuned for something we’ll definitely have to catch for a 2nd F event.

Phase 4: the 3 week countdown

The 1 Mile Time Trial is set.  Just so happens that 4/19 (3 weeks away) is the 2 year Anniversary workout of Swift, and what a better reason to run a 1 Mile Time Trial to set a benchmark for the Spring and Summer training seasons.  Yes, the 1 Mile Time Trial is set for April 19th at Community House Middle School!

Given our plan of 1Mile Training, that will give us 3 weeks in the Final Phase 4 of our training.  This week, a new FAST workout, but still room for those that haven’t been to Swift in a while.

The PLAN:

• Leave Vine Parking lot at 0500 for the early warm-up
• Leave Vine Parking lot at 0515 for the regular warm-up
• After drills, start the sets of:
  • 200m at F-pace w/ at least 2 minutes jog to recover
  • 200m at F-pace w/ at least 2 minutes jog to recover
  • 400m at F-pace w/ at least 4 minutes jog to recover
  • Repeato up to 4 times total

Note: F-pace is your 800m Race Pace, or 4 seconds per 200m faster than your 1 Mile Goal Pace.  Some examples:

• 1Mile Goal,     200m Goal Split,     200m F-pace split,     400m F-pace split
• 0:05:00,     0:00:38,     0:00:34,     0:01:07
• 0:05:30,     0:00:41,     0:00:37,     0:01:15
• 0:06:00,     0:00:45,     0:00:41,     0:01:22
• 0:06:30,     0:00:49,     0:00:45,     0:01:30
• 0:07:00,     0:00:53,     0:00:48,     0:01:37
• 0:07:30,     0:00:56,     0:00:52,     0:01:44
• 0:08:00,     0:01:00,     0:00:56,     0:01:52