Author Archive Bratwurst

#F3Swift – Sprinkling of a Hard Pace

13 PAX gathered in the Vine Restaurant lot at 0515 and launched into Swift in a light sprinkle – certainly made it a warm morning.  2 more PAX eventually answered the bell of the #DailyRedPill and were on the way of the warmup before things got fully underway.

The THANG:

• Warm-up 1mi.  Dynamic exercises (approx 20x each leg / direction) with striding it out to about 75 meters – Toe Walking, Heel Walking, High Knees, Butt (the underside and not the backside) Kicks, B-skips, and a final sprint acceleration
• At your 1 mile race target pace with equal jog recovery, 4 sets of 200m, 200m, 400m – that’s 1600m (fast and jog) total each set.
• 2nd F back to AO for about 0.5mi
• Since we’re early, endure some Mary and Merkins with Bagpipes
• Total miles between 5.6 and 6.4 – depending on the regroup jogging

The MOLESKIN:

• Eager to get the kinks out, start planning for 1 mile time trial, or getting caught up in the excitement, 15 SoBs (1 since signed with FastTwitch, but he’ll always be a SoB in our hearts) cranked up the speed for the entire workout to 1 mile race pace – the fastest we’re supposed to run at Swift.  Lack of self-control or pumping of adrenaline often pushed us faster than target paces.  We’ll dial-in things again next week with a different variation of the 1 mile race pace.
• First Frasier pulled in late, then Tootie.  Tootie enjoyed some nice 2nd F with Frasier and YHC while catching up to the PAX on the warm-up. Despite claims from YHC that we would go slow, Frasier’s 2nd F pace is a 1st F+ for most.  Tootie was able to get out that he completed the Mudrun as a a father-son team.  Not many can say that.
• Kotters to Stump Hugger for joining us after working his way off the DL.  We’ll
• Welcome to Hard Hat!  OK, that was for at least the 3rd or 4th time.  YHC introduced himself again to Hard Hard this morning, and will eventually recognize him…
• Frehley’s Comet, who unknowingly got a “frehly’s here?” from several PAX when his car pulled in to the lot, was himself lamenting that Chipotle was nowhere in sight.  FC was happy to know we again hit well over 5 miles again.
• From the Mud Run, the Clandestine SoBs were represented as a unit, as were several other individuals from the weekend including Soft Pretzel (3rd team A51), M. Tussaud, Mr. Bean, Tootie, and Wing Man. Area51’s Team Strongbridge (13th OA, 10th F3, 2nd A51) apparently doesn’t need to get faster and was hanging out at Bagpipe.  Granted, Mermaid was the Bagpipe Q today, so perhaps they’ll send someone over next time. #closingthegap
• Champagne assures that the Beer selection for the Golf Tourney will be fabulous.  He was back at Swift today after perhaps testing just a few of those selections in the last several weeks.
• Cheddar continues to lead the Stonehenge BRR team with some raw speed.  We’ll check back in if that translates to the hills and dark nights on the actual course.
• Has Long Haul joined the SoBs for the BRR yet?  His 2.0 is apparently smoking up the track, so we know the Dad has some wheels he’s been hiding.

Announcements:

• 4/28 – 3rd F starting after Swift / Bagpipe at Einstein Bagels across from the AO.  Book discussion will be “True Measure of a Man”.  If you’ve never been to a 3rd F before, just drop in and check it out. No need to buy the book, YHC will even buy you a coffee.
• 4/28 – Before discussing the “True Measure”, come MEASURE your mile time in a friendly competition with FastTwitch at Community House Middle School.  Start time will be 0515 and it will replace the Swift for the day.

#Preblast – Prep for Time Trial

Swift will launch at 0515 on Tuesday morning from the Vine restaurant at the Ballantyne AO.  It’s that Spring time year again, post Mud Run and in the lull before the BRR.  It’s time to test the fitness level.  Bring your smokeboots and a stopwatch.

We’re pointing towards a 1 Mile Time Trial next week on 4/21 at Community House Middle School.  To prep for that, we’ll focus on 1 mile race pace (a.k.a. R-pace) this week.  Come prepared knowing a goal for a 1 mile race pace.  This calculator may help if you’ve done any recent races – http://runsmartproject.com/calculator.  If you did the 1 Mile Time Trial with us last year (which will be exactly 6 months ago next week), here are those results – http://f3nation.com/2014/10/21/fasttwitch-clips-swifts-wings-all-pax-better-for-it/ .

Threshold on the Runway

17 PAX launched in the cool 42 degree Tuesday morning air from the Ballantyne AO.  Off we went on a long expedition to explore more of this great area.

The THANG:

• Warm-up heading to the “Landing strip” – North Community House Rd.  Easy like Sunday morning pace at 9:30/mi, but 1.5mi was a long way to go to avoid “crossy road” (what the young kids call Frogger) over Johnston Rd.
• Heading out to the friendly bike lane shoulders of N. Community House Rd, we accomplished 4 x (5minute Threshold Pace w/ 2min jog) – find your Threshold Pace at http://runsmartproject.com/calculator.  Think of it as “Comfortably Hard” or the pace that you will likely try to run between obstacles at the Mud Run.
• 2 x 200meter sprint up slight hill w/ 200m jog recovery
• 10 minutes to go.  Blue Pill – make it back 1.0mi to the AO.  Red Pill – 1.5mi Acceleration Run back to AO – pick up the pace at each cone (dropping 5sec per 400m).

The Moleskin:

• Welcome to FNG Big Bird (Matt B)!
• All 17 PAX took the Daily Red Pill by posting at Swift, but all 17 even took the “Red Pill Option” at the end to push themselves to try to close 1.5mi as quickly as possible.  Even though most of us straggled into COT well after Bagpipers were heading to their cars, this was definitely the biggest group to come out and push themselves.
• Because this workout was over 2 days ago, YHC is having trouble recalling all of the events. What was top of mind is several guys sticking together to push each other on the longer runs, and it seemed like a Mud Run team was pushing it as a 4 man team.
• Mr. Bean flew by everyone on the 2nd hill sprint.  Haggis didn’t want to let this “south” Britain islander be the only one pushing it to the max and of course took up the challenge.  Of course both stopped too soon and lost the “race” to a unknown third.
• Acceleration Run over hilly ground is pretty hard to get right timewise.  A lot of variables to hit the splits right, so better to just focus on the effort.

#Preblast – Add Threshold in the mix

#F3Swift will launch at 0515 at the Vine Restaurant from the Ballantyne AO on Tuesday morning.  This week, we’ll be adding some Threshold intervals back into the mix.

Here’s the Plan:

• Do standing dynamic stretching before 0515 – High knees, butt kicks, Forward leg swing, Lateral leg swing, Ankle rolls.  If you don’t know what these are, be there by 0510 to socialize and get loose.
• Warm-up heading to the “Landing strip” – North Community House Rd.  Drop cones every 0.25 mi for fun to come.
• 4 x (5minute Threshold Pace w/ 2min jog) – find your Threshold Pace at http://runsmartproject.com/calculator
• 6 x (200meter Repetition Pace w/ 200m jog)
• Closing Acceleration Run back to AO – dropping 5sec per 400m (cones will be laid out).

R-I-R Potpourri or Speedwork in a Bag?

I could have sworn only 11 PAX launched from the Vine restaurant at 0515 this morning, but 1 more PAX showed up amongst the swift of foot today.

The THANG:

• 1 mile warm-up to the Bull Ring
• Heel walking, toe walking, A-Skip, B-skip, strides
• 4x200m at R-pace w/ 200m jog
• 3x4minutes (or 1000m, whichever is first) at I-pace w/ 2min jog
• 400m at R-pace w/ 400m jog
• head out to the road for a Down/Up 400m at R-pace w/ 400m jog
• Mosey back towards COT
• Join in some merkins with the Bagpipers, then COT
• Total miles between 5 and 6.

The Moleskin:

• For those new to Swift – get familiar with the Running Calculator at http://runsmartproject.com/calculator and the Full Instructions at http://runsmartproject.com/calculator/instructions/.  That will help with knowing what R-pace, I-pace, T-pace, and any other speed that is prescribed at Swift.
• Today was a potpourri of Swift.  A couple of courses (Bull Ring both ways, one hill), mix of interval lengths, and mix of interval speeds.  YHC’s definition of potpourri stops at “a mixture”, but technically Honeybee’s comments on the preblast were accurate that SoBs are not also “naturally fragrant” and “used to provide a gentle natural scent” while “most commonly in residential settings”.  Pretty sure there were no unfragrant smells at Swift, but we made up for it with what MicCheck deemed a “Mario Brothers” warm-up of the A-skip and a “Can Can” warm-up with the B-skip.  If Warm-ups are the hardest part of Swift, then I guess these same SoBs have never been to Football warm-ups where grown men are interlocked in weird partner stretches.
• Welcome to Swift FNGs Krypto and Dear Abby.  Someone mentioned that Krypto is sneaky fast for a big guy.  Definitely have to agree there.  Dear Abby’s BRR teammates and El Capitan M. Tussauds are finally glad to see that the man is Swift.  Not that they were worried, but let’s just say they are confident in his selection to the SoB BRR team.
• Kotters to Hops and Honeybee.  The rest from Swift must have helped them with extra in the tank. Flying around the Bull Ring.
• Frehleys and Chipotle would probably call themselves novice runners (though this may be the first time Frehleys did not proudly announce in COT to the Bagpipers how far we ran), but both are getting pretty veteran.  Continued Strong showings.
• This may have been the first time Mr. Bean showed at Swift without Outback as his Sidekick, and by the looks of it, Outback will have some work to do when he gets back staying with Mr. Bean.  That young footballer form is starting to peek out and show up on the sprints.
• Hard Hat was back for his second Swift post and first where we could at least find the way back if getting lost.  New guys every week are continuing to learn how to put in some miles while not being bored out of the gourd.  Nothing like breaking up 6 miles into some intervals instead of just pounding pavement for an hour.
• From what YHC can tell, Cheddar gets that long lean frame gliding in the right direction with amazing efficiency on the longer stuff.  Not many can stay with him.
• If there was a 200meter BRR relay, Mic Check would be all over it.  #hemoves

Announcements:

• 3rd F starting 4/28 at Einstein Bagels on Tuesdays following Bagpipe / Swift.  Starting off with “True Measure of a Man”.  Great group HC’d already.  Join us.

#F3Swift Preblast – R-I-R Potpourri

Swift launches at 0515 on Tuesday mornings from the Vine Restaurant at the Ballantyne AO.

The Thang this week, returning to the Bull Ring:

• Warm-up & drills
• 4x(200m R-pace w/ 200m jog)
• 3x(4minute I-pace w/ 2min jog)
• 2x(400m R-pace w/ 400m jog)
• Total miles = 5 to 6

What are R and I pace?  Approximately your 1mile and 2mile race paces respectively.  For an accurate estimate, go to http://runsmartproject.com/calculator

Tour de Ballantyne – Stage 1

At 0515 Tuesday morning, 12 PAX (incl. 1 Site FNG) launched onto Stage 1 of the Tour de Ballantye sans bikes, only smokeboots.

The THANG:

• Warmup 1mi then proceed with drills for heel-walking, toe-walking, high knees, and butt kicks.
• 6 Rounds of 2minutes Hard, 1 minute easy, 1minute Hard, 30sec Easy, 30sec Hard, 30sec Easy.
• Cooldown 1.2mi back to COT
• Total miles between 5.7 and 6.9 – varied due to different speeds in intervals and running back to #six.

The Moleskin:

• YHC recorded 344ft of elevation climbing today.  If you check out that link, you’ll see the roller coaster effect.  For comparison, the last DevilsTurn “hilly” Piper Glen trip was 363ft.  For those that have done DevilsTurn, just imagine pushing HARD up and down those hills for up to 2 minutes at a time.  That’s what the 12 PAX endured today, but they’re better for it now.
• Welcome to site FNG Hard Hat (neighbor of Haggis).  Haggis tried to plead for the friendly confines of the Bull Ring for you, but “sorry” that the rest of the PAX felt no obligation to oblige Haggis’s request and wanted to stick by the Preblasted route.  Frehley’s shot out, “If I can do it, you can do it.”  And we were off – in the opposite direction from the Bull Ring.
• Speaking of Haggis, who will join OBT, Dredd, Turkey Leg, Frasier, and Mighty Mite in the Palmetto 200 ultra team this weekend, asked YHC about 2/3 of the way through the workout when a good time to taper would be.  “Just coast in now,” and so he did. #starstudent  Except, Haggis may have been asking because he was absolutely blistering the PAX along with Gunny, Cheddar, and Long Haul for the first several rounds. I’m guessing that stubbornness makes a good ultra runner. #stubborunner
• Temps were above 50 degress, so MT showed off the legs without pants.  However, #ModestMadame didn’t leave too much skin uncovered and went with calf condoms instead. #shesGotLegsAndSheKnowsHowToUseThem
• Tough today to hold on to the “recovery jog back to the six” on the latter rounds.  Especially if the six kept turning around for some #catchmeifyoucan like the early rounds.  Communication #QFail
• We found Frehley’s #HorsCategorie climb, but we actually did it backwards (well forwards, but downhill).  Now that we know where it is, perhaps we can work up to visitation rights.

Announcements:

• 3rd F starting 4/28 after Swift / Bagpipe at Einstein.  Topic TBD, but certain to be something that everyone along the spectrum can get into.

#F3Swift Preblast – Tour de Ballantyne in 2 minutes or less

Swift will launch from the Vine restaurant at the Ballantyne AO at 0515 on Tuesday morning.

The THANG – Objective – run 6 miles in 1 hour – that’s 10 minutes per mile and actually less distance than in previous weeks.  No PAX will be left behind, so this is a friendly workout if you are posting to Swift for the First time or Running ridiculous miles at the Palmetto 200 this coming weekend!

The way we’ll do it is on this route – https://www.strava.com/routes/1578212

1. warm-up at a 2nd F pace
2. The 2/1/30 – Rounds of 2minutes Hard, 1minute jog recovery to the Six, 1minute Hard, 30sec jog recovery, 30sec Hard, 30 jog recovery.  RINSE, REPEAT until exiting Ballantyne CC
3. mosey back to Vine to get there by 0615.

#F3Swift – Up Down Backwards Hop

10 PAX launched from the Vine on Tuesday at 0515 for an unclear mission into the neighborhoods of Ballantyne.

The THANG:

• 20 minute warm-up consisting of 1.4mi mosey and 0.5mi drills.
• 3 rounds of:
  • 200m hill (1st round regular, 2nd round backwards, 3rd round Bounding or this actual Example); jog back down
  • 200m hill – all regular; jog down
  • 400m hill – all regular; jog down
• 2 more 200m for good measure headed back to COT with a 0.9mi mosey back to COT
• Total miles between 5.5 and 6.4 – reports HERE, HERE, and HERE

Moleskin:

• Running hills builds strength, but the pace is not the focus.  It’s all about form and effort.  The goal of this workout is to get in some good shorter efforts @200m, build strength with the backwards and bounding, and extend into 400m for endurance.  This workout stresses the muscular running muscles to the max, but the intervals are short enough to recover the system before the next one.
• Bounding for fun or this actual Runner’s example.  Our effort felt more towards the silly, but hurt at the same time more towards the actual.
• Welcome site FNG Google Maps (Gunny’s 2.0).  As an college triathlete and spawn of Gunny, it was not a surprise to see him leading the way up the hill.  Watching Gunny chase him down was one of the more entertaining scenes of the dark morning.
• Frehley’s Comet, almost like the scene from Braveheart where the character Stephen says, “Didn’t I tell ya before? It’s my island.” claimed this hill as being his home turf.  He also let us know this isn’t the biggest hill on “his island”, but said hill may be safe from repeats because it’s a little too far away (but not for at least a visit).
• Not sure if Haggis took a personal day yesterday or not after the workout, but he was definitely pushing it hard on everything and challenging GMaps to stay out front.
• Cheddar is #Swift of foot in prepping for his April marathon.  Get those miles in bro!
• Outback is probably still on his 30 hour plane ride to HIS Queen City in Queenstown, NZ, and hopefully didn’t start cramping back in coach after his big effort at Swift.
• Chipotle and Frehley’s came back after last week’s virgin posting at Swift!  It’s amazing how many miles you can get in during an hour, and you guys will start reaping the benefits as you continue that cycle of push and recover.
• Almost a Kotters to Strange Brew who’s definitely been getting his miles in the air lately #globetrotter.  Now, can you trade in Frequent Flyer miles for road miles?
• Spinner’s knocking back the miles.  Evidently Swift wasn’t enough for him, so he got in a DOUBLE later in the day. That’s strong.

Announcements:

• 3rd F starting following Swift / Bagpipe at the Einstein Bagels on 4/28.  We’ll have a weekly relaxed discussion, some coffee / breakfast, and connect on a new level. Stay tuned for more details.