Posted on Behalf of Polly –
16 Pax joined YHC for my Virgin Q at no better venue but the final SWIFT of 2018.
The Thing
Moleskin
Announcments
– Posted on Behalf of Polly –
17 Pax posted on Tuesday in various states of readiness (some on recovery, some on full workout mode, some not sure which is which), but they all got a dose of run strength and endurance intervals that Swift aims to provide.
The THANG
Moleskin
Announcements
13 PAX busted the freezing mark by running themselves warm around the Hump at Dromedary on a Wednesday morning.
The THANG:
The Moleskin:
Announcements:
18 PAX gathered at Swift on an summer-ending that had the hint of Fall in the air. At least there were a few more shirts than previous weeks.
The THANG:
Moleskin:
Thanks for the opportunity to lead this week!
SYITG,
Bratwurst
15 PAX finished the run and stretch at Blakovery on Monday morning, but that’s not how it started.
The THANG:
The Moleskin:
Announcements:
The countdown timer on my watch tells me that we are a little more than 3 months and 2 days away from the start of the Blue Ridge Relay (BRR) – one of the premier Team events that F3 PAX participate in. Yes, the BRR may first draw PAX that consider themselves “runners”, but the draw of a Team event performed in an individual manner (each PAX runs at least 3 times over the course of 24+ hours) has turned many PAX sitting on that #notarunner fence into training and participating into a very memorable weekend for all of those involved.
It’s time to bring back a bit of the Structured Training at Pursuit from Tuck’s original Threshold training (click that for background info), but we’re going to implement a bit differently this time. Because we have the luxury of time, we’ll keep a similar format, but we’ll just put a week of a “free run” in between to allow folks to jump in and still enjoy it.
That means this is the tentative plan:
Week 1 | 6/7/18 |
6 x 4 min with 2 min recovery
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Week 2 | 6/21/18 |
6 x 5 min with 2 min recovery
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Week 3 | 7/5/18 |
6 x 6 min with 2 min recovery
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Week 4 | 7/19/18 |
1 / 2 / 3 / 4 / 5 / 6 / 5 / 4 / 3 / 2 / 1 min ladder with 1min recovery
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Week 5 | 8/2/18 |
3 x 10 min with 3 min recovery
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Week 6 | 8/16/18 |
3 x 12 min with 3 min recovery
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Week 7 | 8/30/18*
*Week before BRR |
2 x 20 min with 4 min recovery
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Again, if you need to know more about Threshold Training and how it builds endurance, read Tuck’s write-up here at: https://f3southcharlotte.com/2018/02/27/preblast-in-pursuit-of-a-lower-lactate-threshold/
With 19 PAX ready for a mid-week workout, a long and lengthy disclaimer was given one minute to go that basically told the PAX, we’ll be moving around the campus of Marvin Ridge today.
The THANG:
Moleskin:
Announcements:
18 PAX made it out for Sprint Week #3 of the new weekly rotation (where Sprints are week #4 of the month) at Swift this past week. While there wasn’t as much “demo” as prior weeks’ sprinting form, we blended more traditional intervals in Prep for the 1600m Time Trial next week
The THANG:
Moleskin:
Announcements:
Swift in a Parking Deck? Only possible with Tuesday Week 4 of Sprints and Form drills.
The THANG:
The Moleskin:
Announcements:
It’s the first Tuesday of the month, so that means time-based intervals.
The THANG:
The Moleskin:
Announcements: