Author Archive Bratwurst

Higher Level Pyramid

At 0515 on Tuesday, the only Charlotte area running workout South of 1-485 will launch from the Vine American Kitchen in Ballantyne into temps not seen in these parts for a while.  53degrees at the start sounds pretty nice!

The THANG:

  • WHERE = Mosey from the Vine over to The Landing Strip (a.k.a. North Community House Dr).  For the longer intervals, we’ll be using the flatter sections of the strip.
  • WHAT = Building on your 1-mile race pace (a.k.a. Repetition Pace or R-pace from the calculator at http://runsmartproject.com/calculator) and previous workouts from the past 2 weeks.  This will be a Taller Speed Pyramid and has the potential to cover 5 miles just on it’s own. All intervals run at R-pace with an equal distance recovery jog.
    • 1st level – 4x200m @ R-pace (200m recovery)
    • 2nd level – 2x400m @ R-pace (400m recovery)
    • The top for the 3rd level – 800m @ R-pace (800m recovery)
    • 2nd level – 2x400m
    • 1st level – 4x200m
  • HOW = If it makes you feel better, you can put this program in your watch.  Otherwise, there will be cones.  We will regroup during the final recovery in each level (i.e. after 4th 200, 2nd 400) and START each new level as a group.

Basic Instructions

#Cantorre had no effect on the PAX of Mountain Goat on Friday morning.  Great turnout with the 9 PAX that met and started up at 0515 at South Charlotte Middle School.

The THANG:

  • The Debate is still out on Static vs. Dynamic Stretching before running, but let’s stick with Dynamic Stretching in the Parking lot before deploying the PAX for the workout.
    • 1) Standing high knees – 10-15 per leg, thighs at least parallel to ground
    • 2) Standing butt kicks – 10-15 per leg, kick heel back until butt
    • 3) Vertical leg swings – 10-15 per leg, hold on to object for support, knee partially bent
    • 4) Horizontal leg swings – 10-15 per leg, bend forward at waist, hold on to object, swing leg back and forth across body
    • 5) Ankle rotations –  10-15 per leg, foot behind other, toe on ground, make circles with heel
  • Let’s mosey to Davey Park via Hwy 51.  Head towards the turf field and start setting up cones before the morning field marshall with 4 yoga mats kicks us off.  Redeploy to the Parking Lot.
  • Take an extra lap around the parking lot while the Q sets out some cones.
  • Running Form Drills – each of these breaks down a part of the running stride that is 3 phases:
    • 1) High knees 3 sets of 40 meters each
    • 2) Butt kicks 3x40m
    • 3) Paw skips (B skips) 3x40m – foot striking on ground, snapping motion
  • Exercises for Running Power:
    • 4) Cone hops 3x25m – feet together hops over each cone that are about 1m apart
    • 5) Diagonal cone hops 3x25m – side to side with each cone offset
    • 6) Walking lunges for 3x25m – generate 90 angles
    • 7) Bench step ups – 2×20 times each leg, lead leg steps up and down first, first time through stand close to bench.  Second time through step back 1 stride from bench and reach to bench each time.
    • 8) Strides for 50m 6 times – head over to drive towards activity center and treat each light pole as start / stop point.  Accelerate to sprint, recovery jog to next
  • Mosey back to SCMS parking lot. Regroup as necessary.
  • Circle up for Sideways Lunge IC x 20, On your Six for Single Leg Bridge OYO x 10 each leg
  • COT
  • Thanks to Strange Brew for the takeout!

The Moleskin:

  • No matter the weather, YHC knew at least Strange Brew and Slimfast would be at the workout.  But, as always, many more PAX swallowed the #DRP and posted.  Weather actually turned out to be perfect with no rain.
  • Davey turf field would have been perfect for this workout normally, but actually a little sloshy this morning with all of the rain.  Also, a little problem with a certain Field Nazi and 4 yoga mats taking up 20 sq ft of space but demanding 10k sq ft of “reserved” space.  Suggest the Site Qs offer an olive branch or turn over all profits of the workout.  Whichever hurst less.
  • This particular workout routine is recommended by some running coaches to be performed two times per week on easy days.  While the PAX may do many of these exercises during some normal bootcamp workouts, these will hit you hard if you don’t do them often.  A day and a half later while writing this backblast, YHC is still pretty sore.  Need to do this stuff more often.
  • Slimfast and Strange Brew have a great thing going at this running workout.  As things move toward a 1 mile time trial soon and with the goal of the Joe Davis Run 5K or 10K in January, getting back to the basics of running and running with others is the only way to make running more enjoyable.

Announcements:

N * 2Bits-ish

Tuesday morning forecast at the Ballantyne Corp Park – 70 degrees with high humidity and lots of SPEED. No one could predict just how much SPEED would be found on this day.

At 0501, YHC pulled in to the lot with a perfect plan of what to accomplish. Unfortunately, there was a dead Garmin watch in the bag and a parking lot full of PAX ready to go. Wait, is it 0515 already or just a mess full of PAX chomping at the bit? Grab the cones, leave the dead Garmin, grab the Strava app on the phone, and let’s go for a prerun. Laying out the cones in 200m intervals is a challenge when the Strava app only shows tenths of a kilometer (after you change in on the run to show Meters instead of Feet), then when the phone screen goes off every 15sec, then when the rain makes it really hard to enter the unlock code or swipe every time. We’ll have to rely on feel or memory for some of these 200m intervals today. Feel is suspect and memory is getting bad. Q fail.

At 0517, return to the lot from the Prerun and find another mess full of PAX. Ditch the phone, grab the trusty Timex, and follow me. We’re late and have to run.

The THANG:

  • Warm-up pace down into the Corporate Park. Let’s stop about 1 mile in (or someone with a watch that records distance tells YHC) and do some drills with walking on the toes, heels, high knees, butt kicks, and just plain strides. Must have been a lot of new guys this day because there sure was a lot of “why do we do this” mumble chatter.
  • Let’s get started – 8 x 400m-ish Intervals at 1mile Race Pace (otherwise known as Repetition/ R-pace and the fastest that we run intervals at). Recovery is 400m-ish jog (usually back the way we came for about 200m and then back to finish of previous interval to start the next).
  • Some intervals were uphill some of the way, some downhill part of the way, and the last one was full of uphill fun for the last 250m. A really delightful way to finish.
  • 5mi cooldown back to COT.
  • Total miles about 5.5.

The Moleskin:

  • Quite an assembling of PAX on the day. Though we lost at least Outback to Bagpipe from the Pre-run, definitely a record for biggest Prerun ever. Guys that wake up to run at 0500 must just be crazy for the miles, enjoy the extra 2nd F, or appreciate giving tired legs just a tad longer to warm-up before the hard stuff.
  • Seeing a parking lot full of PAX for the main event is also a sign that something is going right at Swift. Much of the Indian Land crew is back and they dragged Pebbles along this time, Gerber was back again, ?did both Gumbo and Beaker show up to confuse YHC once again?, and a PAX wearing running garb shouting Geronimo at the start of each interval might have even been there.
  • Pretty straightforward workout. Goal to keep the same pace and effort throughout, and it should be easier with the same distance (or at least close) each time. You should feel like you should be able to do more intervals at the end.
  • Despite the temps, the rain, and the heavy shirts, only a couple shirtless today. Surely this would change as the workout goes on.
  • Once the running started, it was hard to watch (meaning painful) Teddy and Haggis try to run down Frasier (did everyone hear he won the 10K at the Isabella Santos run last Saturday). Let’s just say they may have paid for it later. HoneyBee seems to have more sense these days (and he chased Frasier to 2nd in that 10K) to let the horses run, but never gets too far out of sight.
  • Tiger Rag (Kotters) must think all we do is run 400s at Swift.  We must have done this one 3 months ago when he last showed up.  Welcome back – see you after the new year!
  • This group of PAX didn’t spread out that much today, but that’s usually the case isn’t it? Maybe it was the out & back recovery, but it was great to see PAX motivating others as they were finishing intervals. After all, the goal of Swift is to give everyone a workout that challenges them, but keeps everyone part of the workout. No man left behind. If you’re ever not getting that, please challenge YHC to make it better.
  • Cobains for the late Backblast. Hopefully you can at least count on a PreBlast that is on time each Monday afternoon!

N * 2Bits

At 0515 on Tuesday, the only Charlotte area running workout South of 1-485 will launch from the Vine American Kitchen in Ballantyne into the soupy gloom (forecast 69deg F with 96% humidity) for a speedfest.  Option starts at 0500 for a course preview and some 2nd F.

The THANG:

  • Varied course on the Bull Ring and Rushmore Drive.  Mostly flat with occasional Up or Down.
  • Know your 1-mile race pace (a.k.a. Repetition Pace or R-pace from the calculator at http://runsmartproject.com/calculator).
  • The workout – N * 2Bits

Rings around the Rosey – Bull!

21ish PAX swallowed the #DRP for the speedfest known as Swift this morning by leaving the #Fartsack and making to the Ballantyne AO by 0515.

The THANG:

  • Early crowd of Abacus, Honey Bee, Outback, and Fire Hazard were joined by Bratwurst (who was running a little behind schedule) for some early yards – over 1,760 of them.  Sprinkle in a few more.
  • Upon returning to the parking area at 0513, it seemed as if the Bagpipe crew arrived early – Big Tuna, Heartbreaker, Beaker AND Gumbo (YHC had never seen them at the same time and place until now…swore this was just one person), Brisket, and Gerber!  Then, all of those PAX followed us at 0515 for some warm-up yardage!  This is definitely a record for post-BRR…but there is the Mud Run coming up…must be on to something here.
  • 0525 – after 1,760 yards or so of running, we came to rest inside the Bull Ring with the Raven watching over us for some Heel Walking, Toe walking (added emphasis to elevate on each one), High Knees, Butt Kicks, and B-skips / Paw skips / any skips seem silly but these work those hammys…
  • 0531ish – instructions handed out for the rounds of 200m R-pace (also known as 1 mile race pace, find yours here at http://runsmartproject.com/calculator), 200m jog recovery, 200m R-pace, 200m jog recovery, 400m R-pace, regroup the PAX for 400m jog recovery.  Get in 4 total rounds before heading back to COT at 0610.  4 total rounds meant about 4 miles.  Throw in the warm-up and cool-down, and we were close to 6 miles today.
  • 0615 – COT

Moleskin:

  • Feels good to stretch the legs once again running the faster stuff.  200s are over pretty quick, but this workout is all about finding that 1mile race pace and keeping it consistent through the end of the 400s also.
  • Haggis had a week to rest following his nearly 70,000 yard BRR Ultra adventure, so it was no surprise that neither fatigue or wisdom held him back from destroying this workout.
  • Ringer and One-Niner held another epic battle in the closing rounds of this one.  Ringer said that he was sand-bagging, but he was never far off the front of the pack.
  • One nice thing about R-pace workouts – the rest is over 2x as much as the “work”.  Gotta rest to run really hard.  Which also means there is time to chat on the recoveries.
  • Cool meeting Gerber who had his Swift FNG post today.  This man is obviously a seasoned runner or at least did pretty well faking it through this entire workout.
  • Great catching up with WWL and discovering his connection with a peer at work of YHC.
  • The first 200 of the bunch always seemed like the faster one of the two.  It’s either not “exact” (although the Bull Ring has Illuminati-like precision with the layout), it’s slightly downhill, or after the long rest of the previous interval it just feels good to know it’s only 200m.  Somewhere in there is the answer.
  • Beaker must have been getting mixed up with Gumbo, so Beaker grew a beard…and kept it growing for a long time…it’s still growing…great place to stuff running gels.
  • Lots of newer faces out there, but the vets of the BRR of Tootie, Cheddar, and Abacus were keeping everyone honest about the virtues of this running stuff.  Keep at it, and it gets easier, until we make the workouts harder…but you’ll be ready for it.
  • HoneyBee (LIFO and doing the marathon training THANG) and Stump Hugger were off secretly planning how to take Haggis out in the next 1mile time trial.  Somehow Stump Hugger was going to make a move as Haggis passed, but that’s all YHC.  However, if SH keeps on this recovery path, Haggis will have to run a lot faster to pass him.
  • Next week will again be a R-pace workout. Nothing new for distances, but progression calls for something new.  Stay tuned!
  • Let’s keep getting Swifter together men!  Always fun with you guys.  Thanks for showing up and running with YHC.

Later,

Bratwurst

 

Repetition Pace = a lot of REST

At 0515 on Tuesday morning, Swift will launch from the Vine Restaurant Parking lot at the Ballantyne AO.  If interested, a pre-run will start at 0500 for an extra mile+ of 2nd F.

The THANG:

  • Returning to quick running and form-building intervals that develop speed and economy and attempt to help answer the question – How can I become more economical about the way I run?
  • Know your 1mile Race Pace (a.k.a. R-pace or Repetition Pace).  If you have any recent running race result, go here to get an estimate of your 1mile Race Pace –> http://runsmartproject.com/calculator
  • Location = Bull Ring
  • Warm-up with 1mi+ of 2nd F running + Drills
  • The Eric Liddel workout – Rounds of 200m @ R-pace, 200m jog recovery, 200m @ R-pace, 200m jog recovery, 400m @ R-pace, 400m jog recovery
  • Cool-down back to COT

Fartlek-ing all over Swift

11 PAX set off on Tuesday morning from the Ballantyne AO to see if there was some speed still left in the legs after a grueling weekend.

  • 0500 – Fire Hazard and Strange Brew head out for some extra miles
  • 0515 – Rest of the crew joins on a path to the Ballantyne Corporate bridge over Hwy 521 for a mile of warm-up, drills & strides.
  • Start the Fartlek run staying in the confines of the Ballantyne Corporate Bridge
  • 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x then 2:00 jog
  • 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x then 2:00 jog
  • 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x then 2:00 jog
  • 30sec jog, 20sec normal run, 10sec SPRINT, REPEATO 4x
  • Option A – head back 0.5mi to COT
  • Option B – go a longer 1.25mi route to COT
  • FINISHED.

The Moleskin:

  • Many in the group today (Tootie, Strange Brew, Hops, Frasier, Bratwurst) were trying to shake things out after saying goodbye to the Blue Ridge Mountains in Asheville on Saturday.  Several stories to tell, but all made it back in one piece.  Special recognition to Hops and Tootie who ran 4 legs and Frasier who put down 5 legs (though it almost didn’t happen until a pot of golden Mac N Cheese).  We kept things mostly light and short today to allow for decent recovery.
  • Wing Man has been so busy developing the excellent Area51 app (http://f3area51.apphb.com/) that he hasn’t made it to a 0515 Swift in a while – Kotters!
  • Cable Guy back for some more Swift.  While no race in sight, he probably needs to get drafted on a “competitive” Mud Run team.  Due can move pretty well.
  • Don’t know what Fire Hazard’s race plans are, but something tells me he is planning for a podium finish at the next Mud Run.
  • Stump Hugger had to wake up his sleeping toe (or put it back to bed) and cut out early, but still got in a great workout.
  • We’ll expect LongHaul to keep running with sling on after upcoming shoulder surgery, but as for now, he’s going to keep running to make recovery easier when he gets ordered to stop.

Announcements:

  • Swift is starting back up next week with some workouts to progress towards a 10K / 6mi Race.  Guess what the Fall Mud Run is – a 6 Mile Race!  Give yourself a performance boost by focusing on your running before the next Mud Run (looking at you Bagpipe guys)…

#PreBlast – Shake it Out with Fartlek

Swift will launch at 0515 on Tuesday morning from the Vine Restaurant in the Ballantyne AO.  There will be a 0500 crowd, but it will probably be lighter than normal.

This week will be focused on getting the kinks out after a long weekend for most PAX at the BRR.  After a nice warm-up, we’ll return to the Fartlek of 30 seconds jog, 20 seconds normal, 10 seconds sprint.  Multiple rounds with some jog breaks in between.

See you in the gloom!

Tapering on down

At 0515 on Tuesday morning, 14 PAX left the comforts of the Vine Restaurant at the Ballantyne AO for the weekly Speedfest known as Swift.

The THANG:

  • Early crew started a little after 0500 for an extra mile or so.
  • Full crew gathered, waited for Longhaul to exit from his late-arriving vehicle, and took off from the parking area at 05:15:59 (not officially late) towards the Bull Ring.  1mile warm-up.  Extended drill session, explain the workout, we’re off…
  • 4 x 4minutes at Threshold Pace (explained as “you should have looked this up from the Preblast link” and “about 0:50 to 1:00/mi slower than your 1mile PR.”).  2 minutes rest / recovery / regroup back to the Putting Green.
  • Circle up and get on your Six for some Stretching – IT band / glutes, Hamstring, more Hip / core stuff with “snow angel” and “reverse snow angel / scorpion”.
  • Mosey back to COT at the Vine.  Still early, so count off and wait for Bagpipe.  Another COT with Bagpipe.

Moleskin:

  • Tapering involves the same Intensity but Less Volume / duration.  Typically, this is a race week workout for the Half-marathon up to Marathon, and since we’ve done similar workouts in the last few months, it seemed right for this week.  Ideally, YHC would like to do this about 4 or 5 days before Race Day, but we have what we have.
  • Honeybee is in full Marathon training mode and needed to get some more miles in before our early COT.  No problem with you all doing what you need to do, and thanks for communicating to the Q so we know not to send out a Search Party up Ben Nevis.
  • Stump Hugger still on the ramp back up and doing his own thing around the Bull Ring.  Again, no problem with PAX doing what you need to do.  Glad to be motivation to get you out of the fartsack.
  • Frasier still in Beast Mode.  Watch out for the F3 BRR Course Records to fall.
  • Gumbo and Bobsled are newer faces dipping their toes into the Swift waters.  Join the fun.  Great week to start, but it does get more challenging that this!
  • In all, the Ballantyne SOBs and IndianLand boys were out there representing and look ready (if healthy) to finish the BRR as a strong team.  It’s been a fun few months seeing you all pull each other to do something new, and we hope that you continue to make Swift a spot on your weekly schedule!

Announcements:

  • Get the Area51 App / mobile site.  Preblasts for Swift will be linked to the Swift workout entry.
  • Swift returns to a “reverse taper” next week with starting a slow ramp back up.  It would be a good week to join us!

#PreBlast – Race Week Taper

At 0515 on Tuesday, the weekly Speed workout known as Swift will launch from the Vine Restaurant.  Come at 0500 for some extra 3rd F (group mosey) and 2nd F (you won’t be out of breath).

Taper – keep the intensity, cut the duration.  That’s what we’ll be doing this week.

  • Warm-up in the direction of the “Flat” Bull Ring.  Drills, etc.
  • 4min at Threshold Pace, 2min Rest.  Walk to regroup as much as possible.
  • Repeato for 4 rounds total
  • Cool-down & stretching

This represents shorter intervals, more rest, and fewer reps than we have been doing.  The only way you’ll burn yourself up for the BRR is if you do these too fast.  Know your Threshold Pace from the calculator here: http://runsmartproject.com/calculator

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