Author Archive Bratwurst

#F3Swift – New hills, same Hard effort

The Kickstarter fund to get the Q a working alarm clock was successful, and 11 PAX set out into the “face chilly” air at Swift on Tuesday.  New faces and old veterans mixed for a new route to test an old workout.

Here’s the THANG:

  • Route = http://connect.garmin.com/modern/course/8783507
  • Warm-up 1mile to the end of the bridge over 521.  Then strides between lightpoles: At pole #1, start building speed to halfway, then 95% effort rest of the way to pole #2, mosey between #2 and #3.  Repeato by start building stride again at #3, … , until reaching Ballantyne Commons.  Regroup and stretch OYO.
  • 5 Rounds of 2minute I-pace (a.k.a. 2 mile race pace / VO2max – find your personalized pace here at http://runsmartproject.com/calculator ), 1minute recovery, 1min I-pace, 30seconds recovery, 30sec I-pace, 30sec recovery.  Sometimes run 30sec on reverse course to pickup the six.  Long mosey between set 4 & 5.  Set #5 up Hwy. 521 back towards the AO.
  • Because we couldn’t get back too early, join in with Bagpipe on 5 Burpees and some planking.
  • Total miles = around 5.0 over the course of 60 minutes for the six.  Some at the front ran over 6 with regrouping, reverse course, etc.

Moleskin:

  • We started out our rounds on the uphill from Premier westbound on Ballantyne Commons.  Warmed up quickly and hit the VO2max!  Intensity level properly set for the rest of the workout.
  • Some PAX thought YHC planned each 2min to be up a hill.  Turns out 1st set was all uphill, 2nd and 3rd sets were pretty flat, 4th set had another monster hill (felt like you hit a wall), and 5th set was flat.  In all, running hard up and down hills will set you up nicely for the Mud Run and BRR.  Hill during set #4 was especially like some of the short steep hills encountered in the BRR – just as tough and forces you to change stride and reset expectations on speed – it’s all about effort at that point.
  • Running down 521 isn’t as bad as one would think.  Nice wide shoulder and not too much traffic at 5am.  While YHC would like to fully use Long Haul’s 3 mile loop in Ballantyne Country Club “East”, that would have been too long on this day.  Perhaps another time.
  • 2nd timer Gunny chuckled when YHC asked if he was an “experienced” runner.  YHC really meant his fitness level and mean-mean stride.  Dude was flying today at the front.
  • Soft Pretzel, Long Haul, Dasher (Swift FNG), and Brisket gave chase as best they could.  They kept Gunny in their sights, reeled him in at times, and let it all go on the 30sec sections.  Dasher, EH’d to Swift by YHC, thought this was an “Ab-free workout”.  Well, it usually is… dang Bagpipers having to run the same route back to the AO ruined that mirage.
  • Mr. Bean, like a proper English gentleman, apologizes for repeatedly going back to the six.  However, I dare say Excellent leadership Mr. Bean!  One note, YHC doesn’t really like Arsenal (uniforms are too tight), but a different “red” team instead.  Much more a bandwagon Manchester United fan b/c of a 2.0 that is a goalkeeper (and loves De Gea) and ManU were the first “real” football team put on “regular” cable in the US years ago.
  • Some others may join Stump Hugger on his 4mile Swift warm-up next week.  He might start at 0445, for per his words “didn’t get warmed up until 521 (80% done with workout)”.
  • If a BRR team needs fill-ins, just look to this list of PAX today, however, many of them are already spoken for (sound off in the comments if you are a Free Agent for the BRR).  Each man showed excellent fitness, guts, and determination, and would be a great fit for any team.
  • Abacus shows the determination each week due to having to run away from a job that has him deep in IRS tax code at the moment.  Strange Brew has the best stories ranging from running at -20C (that’s probably really warm anyway) to eating weird dishes on his foreign travel.  And Cheddar, relatively new, is coming back to Swift and DT each week to continually get stronger.

Announcements:

  • To get notified of impromptu runs (pre-runs, weekend runs, races, different sites like trails), follow “@F3Run51“.  Tweet your excursions and also any other good running tips or advice you find.  This past weekend, there were PAX running from the Arboretum at 0600, PAX running on the trails at Anne Springs Close greenway at 0600, and even an afternoon 1330 gathering in Piper Glen.

#F3Swift Preblast – 120s exploration

Swift will launch from the Vine Restaurant parking lot at the Ballantyne AO at 0515 with or without the Q (though the Q has set multiple backup alarms including a pail of water teetering above the fartsack to splashdown if the Alarm snooze comes into play).

This week, we’ll be back to I-pace speed.  Instead of extending the 3min intervals of 2 weeks ago, we’ll be stepping back to the 2-1-30.  Perfect day to come out and explore intervals for a max of 120seconds at a time.

  • We’ll launch at 0515, mosey for a courtesy lap, and then be gone into the gloom the rest of the morning.  Course will be rolling hills via a new angle.
  • Rounds of 2minute I-pace (a.k.a. 2 mile race pace / VO2max – find your personalized pace here at http://runsmartproject.com/calculator ), 1minute recovery, 1min I-pace, 30seconds recovery, 30sec I-pace, 30sec recovery
  • Total miles = around 5.0 over the course of 60 minutes for the six.  If you’re out front, you’ll run more.

#Dromedary – Peek into the Back 40

7 PAX launched from Marvin Ridge HS at 0530 on a cold but mild Hump Day for the southernmost workout in Western NC.

The Thang:

  • All strong veteran PAX, no disclaimer needed.
  • Mosey to the front of the school for opening COP: SideStraddleHop, Imperial Walkers, LowSlowSquat, Merkins, and MountainClimbers.  All low counts to get on with the rest of the workout.
  • Mosey to side of High School in quiet courtyard for People’s Donkey Balls: 45 seconds of People’s Chair w/ air presses; 10 donkey kicks; 30 seconds of Balls to the Wall. 3x.
  • Mosey to practice football field goalposts.  Pair up with a PAX and a pair of discs.
    • P1 Frisbee backwards bear crawl – put each foot on a disc (large or small) in a plank position and push yourself feet first down the field.  Goal of far soccer goal – 50yds?  Run back.
    • P2 Mary until P1 returns.
    • Flapjack, Repeato.
    • P1 Inchworm x20 across the field with feet on discs
    • P2 Mary until P1 returns.
    • Flapjack, Repeato.
  • Mosey down to the gravel road leading to the Back 40.  Using the softball, baseball, and small baseball backstop areas each as a location, perform part of BLIMPS at each location.  Run hard between each location.  Reverse course at 3rd backstop to return to football field goal posts for last station.
    • BLIMPS = 5 burpees, 10 lunge each leg, 15 imperial walker (2 count), 20 merkins, 25 plank jacks, 30 squats.
  • Plank until six arrives
  • Mosey back to COT for 4 minutes of Mary led by most of the PAX.

The Moleskin:

  • No rocks or plates this week!  Light plastic discs worked in as substitutes…
  • As the PAX slowly arrived this morning, YHC knew this would be just the group to try out the Back 40 with and get it all in on time.  Turns out we covered 2.25 miles and still only covered 2/3 of the campus.  Full report here – https://www.strava.com/activities/247803193
  • Whenever Ice9 shows up at a workout, you know you can’t bring your B game and have a “rest” day.  As evidenced by him pushing on the backwards slide thing by going all the way to the soccer “Goal” when most of us just went until failure.  He knows how to push past failure.
  • Welcome to Crabcake, a Union County local, as FNG to Dromedary.  A vet from Area51 getting back at it and put in strong work today.
  • Brown (learned about his GA roots from his Uga avatar and we’re still friends) is getting back to form by pushing it to the red (and black) line.
  • Soft Pretzel may decide to do the run in next week just to warm-up even though it’s cold.  We’ll eventually have 0515 start times for everyone with tabata, core, or running for those interested.  This is PAX-led, so feel free to tweet something out.  Look for a run option next week.
  • Chanel and Abacus are fighting it out for an attendance streak.  Chanel may have a slight lead, but you can count on these two vets to be there and pushing themselves whenever given the opportunity.
  • Some of the PAX, not looking at anyone in particular, haven’t learned the “tones” of YHC’s Garmin wrist computer that signified the end of the 30sec balls to the wall.  Tone starts sounding 5 seconds before the end, and there sure were a lot of feet dropping when they started…  Doing a lot of PC and BTTW at the beginning of a cold morning makes for cold fingers.  Will have to reconsider moving that one to later in the workout.  Credit to OBT for the inspiration.
  • Haven’t figured out the names for the exercises with the Ultimate and disc golf sized discs or frisbees at the feet. Probably will have to keep these in the rotation, for they allow a wheelbarrow like experience for a self-paced movement without the lower back stress. May find these at Foxhole one morning this Spring…
  • The four tomatoes we encounter each week are mocking us do to our “low numbers” over the past 2 weeks.  Think they are harkening back to the launch day when ~30 PAX dominated the campus, but we are keeping a strong group each week with new faces all the time.  As the weather warms, there are several EHs lined up to knock the door down, but bring them now to get a head start before the “comfortable” weather returns.  We need to scare the tomatoes again.
  • Thanks to Chanel for taking us out!  Prayers for Ice9 (excused for LIFO) and his M for an important appointment later.

Announcements:

  • Interested in Q at Dromedary? – contact Bratwurst (@pwuerslin) or Bananas (@bananasF3)

  • Team Chepul Hill Race For Brain Cancer Research 3/21/15 – Team Chepul Hill has been created to support our brother Bill who is battling brain cancer. March 21, 2015 at Marshal Park in Charlotte. Sign up to race with Team Chepul Hill here: http://www.braintumorcommunity.org/site/TR?team_id=71982&pg=team&fr_id=2420&et=rooeuNcYZa7hnaNhPhYw_Q

  • Mud Run sign-ups will be up soon.  Get 4 guys and do it!  There will be instructions for how to get on a team if you need to join.

  • F3 Area 51 weekly newsletter = http://bit.ly/Area51-20150125

#F3Swift Preblast – Straight-away-speed

Swift will launch from the Vine Restaurant at 0515 this Tuesday morning.

The workout = 400m at R-pace with 400m recovery

We’ll be doing Repetition Training – “higher speed, bigger rest.”  Cones will be laid out along Rushmore Drive (near the Bull Ring) to help check effort at 100m, 200m, 300m, and at the Finish at 400m.  Jack Daniels likes to say these are “easier” than the Intervals of last week.  We’ll see.  Target will be eight to ten reps.

If targeting a pace for this week, use your R-pace / 1mile Race Pace from the calculator at http://runsmartproject.com/calculator

 

#F3Swift – Get that breath up

10 PAX unceremoniously launched into the gloom at 0515 from the Vine Restaurant and the Ballantyne AO.

The THANG:

  • Mosey to Ballantyne Commons by the way of Pei Wei / Starbucks strip to pop out at Stonehenge.  Wait for traffic to clear, but jogging in place avoided. Proceed Frogger style across 521.
  • At 1.0mi, arrive at backside of Metlife for some warm-ups of high knees, butt kicks, A-skip, B-skip, toe walking, heel walking, stride it out down to N. Community House.
  • 3minutes at I-pace (defined by Jack Daniels as 2mi Race pace / VO2max / Interval pace at http://runsmartproject.com/calculator) followed by 2 minute recovery jog to regroup.
  • Repeato
  • Repeato
  • Repeato
  • Repeato
  • Mosey back to COT… wait, Q-jacked by Strange Brew – one more 3min interval for a total of six.
  • Now, mosey back to COT.
  • Finish right at 0615 as Bagpipe pretending to go for extra credit.
  • Minimum ~5.0 according to Strava for Spinner (https://www.strava.com/activities/243581114) and Wing(space)man (https://www.strava.com/activities/243566370)

Moleskin:

  • The last time we did this pace, we only took on a dose of 2min.  Upping to 3min doesn’t seem like a big jump on the first interval, but it really accumulates during 2nd and 3rd interval.  The goal of running at your VO2max is to get your body the maximum work at the highest level that it can efficiently turn breath into energy (there are more scientific ways to say it – go here).  Extending these out eventually to 4 or 5min is key to getting the hard work in, but avoiding the full-on hurt and muscle soreness (lactic acid buildup) that an all out sprint could bring.  With an almost equal recovery at I-pace, the heartrate should come back down from 97-100% of your Max heartrate before starting the next one.
  • “If the purpose is to hurt, then go out real fast.” – The purpose of these workouts is NOT to hurt.  It’s to run at a target pace based on your current fitness level and get the maximum benefit without working too hard.  It Hurts = working too hard.  It’s Hard = right where you want to be.
  • North Community House has a great wide line and only an occasional car going to cut the grass at the Ballantyne Resort golf course.  It also has mild elevation changes.  Not insignificant for sure based on the effort it takes to come back up from 485 towards Ballantyne Commons, but not severe hills that allow a great groove.  Even with mild changes, you’ll naturally notice it’s easier sometimes to run downhill.  Make sure you keep the effort the same.  Downhill will be faster than target, uphill will take it back.  Strava uses Grade Adjusted Pace to compare the actual speed to the effort, for it gives you credit for a faster pace run uphill, but it does take it away for backing off on a downhill.  Again, focus on effort.
  • On the way back in, the intersection at 521 wasn’t as much of a problem as during the Army Fitness Test and getting hung up on a timed 5 mile run, but it would be nice to avoid it.  Running the “back” way (Lochness, Lance building, Ballantyne Corporate Pl) would only add about 0.5mile, so we will have to keep it in mind.
  • Welcome to Site FNG Cheddar, and he is a strong addition to the Swift crew.  Think he’s already being poached for a BRR team…
  • Kotters to Spinner.  Speed is still there, but the endurance will come back more slowly.
  • Stump Hugger pronounced at COT that he was light headed.  Could be dehydration (yes, even in cold weather) or just working hard.  Not good to feel foggy, so keep an eye on that.
  • Strange Brew fashion report – short sleeves with Jazz hand gloves ala Diego Costa. Nice getting everyone’s goat on the last interval. #Cobains to everyone else.
  • Haggis fashion report – funky hat sans kilt.
  • Abacus was out laying down the miles for the upcoming team Chepul Hill’s 5K and/or 10K dominance.  Join the good cause that would be a great test before the Spring Mud Run.  http://f3nation.com/2015/01/16/race-to-raise-funds-for-brain-tumor-research-march-21/
  • Honeybee motivated YHC to finish the last 3min interval strong by just quietly blowing by a slumped over form on the side.  Thanks for not spitting.
  • Wing_man vs. Wing(space)man vs. Wingman.  It’s almost like merkins vs. merkens.  One of the great debates of our time.
  • A healthy Outback is not Down Under anymore.  Never was exactly, but that’s a story for another time.
  • Thank you men.  Always grateful when someone follows YHC out of the lot to put in the speedwork alongside me.

 

#F3Swift Preblast – Extending VO2max

At 0515 on Tuesday, the weekly SoB Speed workout known as Swift will launch from the Vine Restaurant.

Can you run for 3 minutes at a time?  If so, then Swift is the place for you this week.  Extending on the 2/1/30 of previous workouts, but offering something new this time.  We’ll head over to a straight flatter venue that we haven’t used in a while (N. Community House), so that way Wing_man can just walk there if he’s late.

The workout will be:

Very easy, right!  Here are some videos to remind you what Interval pace is: http://youtu.be/cUVYQloL1Cs?t=1m48s and http://youtu.be/7dQEwJhHWXk?t=2m40s

See you in the gloom.

#F3Dromedary – Ski Patrol for the Stuff that never came

@0530, 5 PAX launched into the gloom this morning at Marvin Ridge High School.  Freezing rain was forecasted, but all we saw were some tiny puddles.

The Thang:

  • Opening COP in Cadence: Side Straddle Hop x 20, Imperial Walker x 20, Low Slow Squat x 20, Mountain Climbers x 20, Merkins x 10
  • Mosey to the rock pile while avoiding ankle breakers and shoe washers. Grab a rock, skirt the side of the hill and head to the Middle School Awning.  Rocks over head for part of the way.
  • At the tables, 11s with Derkins and Jump-ups w/ 5 thrusters with rock in between each 11
  • Bring your rock and head to the middle school activity track for some ski patrol prep with 10 exercises at the four corners.  Carry rock unless otherwise told.
    1. Cross Country skiing (jumping lunges)
    2. Rock Hoppers (no rock)
    3. The perfect Wedge (side lunges 10x side)
    4. Tighten those ski boots (dead lifts)
    5. Plank for the six
    6. Repeato sans rock
    7. Repeato with rock
  • Bunny slope tunnel of love – line up in normal plank facing same direction.  First PAX bunny hops with rock to the last man and resumes plank, next man, …. , all the way to the next corner.
  • Mosey with the rock and deposit in a different pile (we’ll get them next time).
  • Mosey back to COT and do some Mary x 20: LBC, Dolly, Mason Twists, Rosalita, J-Lo until time expires

Ye olde Moleskin

  • YHC was the first to arrive at the parking lot.  Noting the mild conditions and that the BIG track was open, the weinke was almost thrown out.  Bananas and Hot Pants arrived, so sanity returned.  Next time the track / stadium is open, YHC will have a back pocket weinke prepared.
  • The path to the rocks isn’t bad, but YHC understands the PAX were apprehensive without proper lighting.  One little headlamp doesn’t cut it, but the rocks are really nice to have.  YHC’s forearms are having some difficulty typing up this backblast from carrying that rock around this morning.
  • There wasn’t much planking today to catch up the PAX.  Everyone is improving and notably Hot Pants’ run in showing a big improvement.  He’s ready for the track.
  • Dasher blew away the 11s on the derkins/jump-ups/thrusters.  He was in constant movement and barely broke a sweat.  He probably planked for a few minutes waiting for the rest of us to catch up.
  • Chanel and Bananas (in battle for the War Baby designation today) were recorded in the Skunkworks backblast, so they were probably not big fans of the rock work.  However, YHC knew they were probably still not up for the BIG track today.  Still, no one could get mixed up with the size of the rocks those two were throwing around. And they would just sling the rock up on their shoulder and run around with them like it was a towel.
  • Great fun to be had at Dromeday!  Come explore the campus with us.  If you’re ready to step up and lead a week, contact Bananas or Bratwurst.

Announcements:

  • Blue Ridge Relay Signups have started. Let Turkey Leg know if you’re interested.
  • Spring Mud run is on April 11, 2015. Sign-ups will be in the next week. Build your 4 man team for one of the best F3 events of the year.
  • F3 Fight Club starts this Saturday at 0800 at the Vine in Ballantyne. Show up if you want more info about Fight Club.

#F3Swift – Starting Again

Swift launched at 0515 with 8 PAX from the Vine restaurant into the Gloom of the Ballantyne Corporate Park.

The Thang:

  • Warm-up 1mi+ with some dynamic stretching and form drills.
  • Rounds of Intervals at 1mi Race Pace (a.k.a. R-pace from the calculator at http://runsmartproject.com/calculator) with equal jogging recovery between each
  • 200m, 200m, 400m
  • 200m, 200m, 400m (optional 600m)
  • 200m, 200m, 400m (optional 2 minutes or 600m)
  • Cool-down 0.5mi back to COT.
  • Total miles 5.5+

Moleskin:

  • With over half of the PAX at Swift this morning having participated in the Joe Davis Run over the weekend (Rock Thrill, Strange Brew, Stump Hugger, Haggis, and Bratwurst), they were eager to get back on the wagon and continue the path to better running fitness.  We were joined by Bagpipe/Swift flipflopper Long Haul, semi-regular Voodoo, and M. Tussauds (Kotters).
  • Trying something a little different for regrouping today, goal was to keep the 200m recoveries short by keeping the jog, and then everyone to the six after the 400.  Should keep a balance between the 1st and 2nd F.
  • While the Bull Ring is “flat”, there definitely feels like there is a direction that is uphill/downhill, headwind/tailwind, or of course clockwise/counterclockwise.  Some of those are “real” and perhaps affect each interval, but the variety definitely keeps it interesting.
  • None of that really seems to affect Haggis pushing hard, but admittedly the “downhill” feels better.  And also only the first 200m.  Everything after that is “just awful”.
  • M. Tussauds came in full winter long sleeves and pants.  He was either going right into the office right afterwards for his “busy season” or forgot that we work really hard at Swift and you could just wear the shorts/shortsleeves like Strange Brew.  However, didn’t seem to slow MT down and he was pestering and chasing right behind Long Haul on most intervals.
  • Voodoo has been poking into/out-of Swift over the last few months, and the 200/400s seem to suit his style with that powerful stride.
  • Long Haul, plenty of Respect for this guy who rolls along and pushes everyone with his example.
  • Rock Thrill, finally getting a chance to nurse a nagging injury, didn’t let that prevent him from being true to his form by coming out and encouraging constantly.
  • Stump Hugger delivered a non-stop effort.  Like a train coming down the tracks with that headlamp, he made sure to not get tripped up by any speedhumps on the Bullring.
  • Does Speedwork make you faster?  Just ask Strange Brew about his PR at the JoeDavisRun 10K.  Not one to sit around on past accomplishments, he was pushing forward again today.
  • I-pace / 2mile Race pace intervals coming next week.  A start to building that VO2max with 3 minute intervals.  Think about it – how much time between obstacles at a 60 minute mud run with 30+ obstacles – about 2 to 3 minutes.  That’s where we’ll focus on next week.

Announcements:

  • Results are out for the Joe Davis Run, and there is evidence that Area51 is kicking it into high gear.  There were the well-knowns out there with Frasier, Honeybee, and Haggis, but SOBs Mermaid and Market Timer were in the Top 10 for Area 51 in the 5K.  Let’s get them and more of you guys out to Swift!
  • Abacus and Chelms are personally involved in a 5K/10K/1 mile run on 03/21/2015. Team Chepul Hill will raise money for brain cancer research.  Look for preblast from Chelms on the website.
  • Preblast for F3 Team at the Corporate Cup 13.1 & 5K – http://ift.tt/1z65jSi

#F3Swift Preblast – Continuing the basics

Why did so many Area51 PAX that participated in the Joe Davis Run set Personal Bests in the 10K or 5K?  Even in spite of the 10K as a legitimately very tough course, and not only because of a slightly short 5K course (perhaps 200m short), but also perhaps due to our increased focus on Interval run training in Area51…

Let’s review the current Area51 “Running” opportunities:

  • Tuesday – Swift = Speed Workout
  • Tuesday – Fast Twitch = Running/Boot Camp
  • Thursday – Devil’s Turn = Tempo Run
  • Friday – The Brave = Obstacle Course Race Training
  • Sunday (impromptu) – Rum Runner = Running

Swift is a “Speed Workout” because we generally focus on running at 2 Mile Race or faster for our Intervals, and that is certainly the target through the April Mud Run.  There are never hands on the ground (unless you trip over a speedbump or we get done too early before Bagpipe finishes at COT).  There are no PAX left behind (unless you can’t follow simple directions) for we regroup after most sets of intervals.  You don’t need to be training for a marathon (at a minimum, we will average a 12:00/mi pace over the course of an hour).  Interval running means there are periods of high intensity followed by adequate recovery (think “10 counts”, but you’re still moving forward).

What are the benefits of a Speed Workout that you can’t get with other Bootcamp workouts?  Improve your running economy (becoming more efficient) with each step you take so that your running form improves.  Improve your Cardio output (increase your body’s ability to handle high stress on the heart and lungs) by heaping the right kind of work on the engine that gets you through most workouts.  There’s a lot of 2nd F (remember the virtual “10 counts”, well there’s also at least a mile warmup jog, often cooldown, etc.).

Join us this week and through the Spring to keep Mud Run race distance in mind.  This week, we’re going to step back into 200s and 400s on the Bull Ring.  Come join us.

We launch at 0515 from the Vine Restaurant on Tuesday.

 

#F3Swift – Feel the Road

The 12 cool kids at Swift launched into the cool Gloom at 0515 on Tuesday morning.  Here’s what went down.

The Thang:

  • Warm-up 1.2mi with some high knees and butt kicks thrown in for good measure.
  • Meandering through Ballantyne CC, complete 5 rounds of 2 minutes at “Hard” / I-pace (http://runsmartproject.com/calculator), 1 minute jog to the six, 1 minute Hard, 30 seconds jog to the six, 30 seconds Hard.
  • Bonus “Hard” effort until you reach entrance of Ballantyne CC (another 1:40 to 2 min).
  • Long recovery home of 1.6mi.
  • Total miles between 5.8 and 6.9.

Moleskin:

  • Longest swift ever!  With the Six running forward the whole time and others regrouping as necessary, minimum distance covered was 5.8 (bonus credit to Rock Thrill, Stump Hugger, and Frasier for taking longer way back to COT).  Others may have covered more miles because of regrouping.  YHC totaled about 6.8 and missed some due to stopping watch (for the PAX to get some longer recoveries sometimes…).
  • Record PAX?  Not quite, 13 is the record, but 12 is pretty close.  Not sure if that’s because of pre-Race week for Joe Davis Run or because Brisket only shows up when the temperature dips below the Freezing Point.
  • Time-based intervals give a great workout to each of the PAX.  While 5+ miles is a decent length for most PAX to run, we took over 60 minutes to get there.  If you have been comfortably finishing a 1 hour Bootcamp (not dead at the end), then you can do a Swift workout.  We could have cut the route shorter today, but the distance from leader to six was tight enough to push the envelope.
  • I-pace / “Hard” / 2-mile race pace – here’s the video that explains how it maximizes “Aerobic Power” or VO2max.  You may have seen Gatorade or other commercials that show runners with a funny mask and tube on – they are trying to measure their VO2max. Video link – http://youtu.be/7dQEwJhHWXk.  Our workout today should have the PAX running at their MAX most of the time.  We’ll eventually be lengthening these intervals, but there will be longer recovery between each, for example 4 min hard / 3 min recovery, 5 min hard / 4 min recovery.
  • Up, down, and around.  Get used to it.  That’s what the Joe Davis Run is looking like.  While the Ups and downs are not as extreme as the course today, you’ll need to be prepared to never feel like you are much in a rhythm with a lot of turns on the course.
  • Kotters – Stump Hugger, Brisket, and Champagne were all back after a long Swift layoff.
  • Cobains – YHC didn’t clearly communicate the cooldown route to Rock Thrill and Frasier (or they just wanted the extra credit).  YHC found it hard to enunciate between “hump” for speedhump in the Ballantyne CC and “hup” or something like it that was an attempt to not wake the neighbors at the end of each interval.  “Obstruction” became the word of choice so Honeybee and Soft Pretzel wouldn’t get confused again, but “obstruction” was found to take too much O2 from YHC’s VO2max – back to “hump” and “hup”.  Will “ho” work?
  • Didn’t get the Matchy-matchy memo – apparently Wingman, HB, and SP all read the memo about Orangish / Red longsleeve top and black hat. A couple of times, they switched places to play tricks on the rest of the PAX.
  • Dressed for 20F – Strange Brew said that -4C would have him don the long sleeves like this morning, but normally our ACTUAL 30F temps would only beg for shortsleeves.  Conversion factor?  Long Haul went the extra layer and put on the full highvis winter coat.  Can’t wait to see what Thursday morning may bring with 10F / -12C.  Wooly mammoth pants and furry eskimo hoods?
  • If you are doing the Joe Davis Run, cruise in from here.  Do a normal workout up through Thursday, but make Friday a very light or rest day.  Save it for Saturday.
  • Strava http://www.strava.com/activities/237475232 and Garmin http://connect.garmin.com/modern/activity/666743157 results from today.

 

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