Author Archive Bratwurst

#F3Swift Preblast – JoeDavisRun – Final Week

Swift will launch from the Vine Restaurant on Tuesday at 0515 for the last speedwork before the Joe Davis Run 5K/10K.  Since there is still plenty of time before the race, don’t expect a “taper” this week.  We’ll be doing something new and venturing out into the neighborhoods for our interval work.  Be sure to get there before 0515 or catch up and try to find us on this course:  http://www.strava.com/routes/1296732

Know your Interval / “I” / 2 mile race pace from the following calculator: http://runsmartproject.com/calculator

#OldManWinter #Converges

42 PAX didn’t heed the warning at 0600 this morning of sub-freezing temps and scalding #smokeboots to stay in the #fartsack and decided instead to post at #F3Maul for a convergence of Anvil, Death Valley, and Dromedary.  An unprecedented and overwhelming ratio of #Respect to #HateHate this morning as 5 PAX of the 42 were in the 50+ category.  One lonely #HateHate decided to post.  Either #OldManWinter doesn’t care about warnings, or #HateHate is scared off by them.  You decide.

The Thang:

  • Split into Group 1 and Group 2 to flapjack at 0630.
  • Group 1 follows Bratwurst for something like this:
    • Mosey to COP In-Cadence with Side Straddle Hopx20, Imperial Walker x20, Hand Release Merkins x20 (single count), Mountain Climbers x20
    • Mosey to Fountains on Rea Rd.
    • JackWebb-like ladder in-cadence with Derkins 1 and Butt Slappers 2.  Increase to 5:10 and back down to 1:2.
    • JackWebb-like ladder in-cadence with Carolina Dry Docks 1 and Knee ups (on wall) 4.  Increase to 5:20 and back down to 1:4.
    • Find a partner.
    • P1 Run around the buildings.  P2 Jump-ups on wall.  Flapjack. Repeato. Plank for the six.
    • P1 Run.  P2 Hand-release burpees with jump-up on wall instead of hop.   Flapjack. Repeato. Plank for the six.
    • P1 Run. P2 Merkins until failure then squat hold.   Flapjack. Repeato. Plank for the six.
    • Head back to find Group 2.
  • Group 2 follows Frasier for:
    • Mosey to the #Murderhorn.
    • First round – 10 merkins at each light post, 25 LBCs at the bottom, superman plank at the top.
    • Second round – 10 diamond merkins, 50 Russian twist at the bottom, 6 inches at the top
    • Third round – 10 wide arm merkins, 25 flutters, plank at the top
    • Mosey across the street to the hill beside the theater. Lineup across the hill.
    • Sixes with squats at the top and merkins at the bottom right of the hill backwards.
  • Group 1 and 2 switch QICs and repeat above for the most part – some modifications from the QICs.

The Moleskin:

  • Like a stale Christmas tree losing it’s needles, O’Tennanbaum was kicked the curb early this morning and showed up ready to go at 0530.  After some brief sitting around (what, no early Kettlebells or hair burners), he joined the rest of us to prove this evergreen will stay fresh into the new year.
  • Pretty sure that YHC saw Frasier’s 1st group doing some awful shuttle runs with squat jumps at the switchover point.  Sorry guys, but he didn’t think that was much of a workout, so he didn’t include it in his backblast.  Not sure how much more he deemed inadequate to post here.
  • Donkey Kong, bitter there were not more Bearcrawls, Burpees, and 8 count something-or-other man makers, busted out some on his own at the fountains. No one followed the lead or fell in the fountain, so we had a little success there.
  • Some PAX took the P1 run around the buildings as a break, but Ice9 and Joker certainly put an end to that for one of the groups.  No rest for the weary as they elbowed for position and avoided as many light poles and delivery men as possible.  At the Murderhorn, Bulldog, perhaps in the wrong group at the fountain, joined them to make it a three way battle.  Ties all around.  1 Point to each.
  • Word has it that Site FNG Dasher didn’t think too much of the #Murderhorn as he and Turkey Leg showed the way.
  • Slimfast won’t want the recognition for doing the workout alongside Sensei, but they both pushed and asked for as much as the QICs could dish out.  Helping a fellow PAX is something each of us should be looking to do in each workout.  Bring an uplifting word (or grunt) in the midst of suffering and you realize that you still have more to give.
  • Thanks for Hops for bringing the good word at COT and closing out 2014.  Continue to use today and tomorrow to reflect on what you’ve learned about yourself and others in 2014, and use that as momentum (not a stopping point) into 2015.

Announcements:

  • Convergence at The Rock (Calvary Church) at 0700 tomorrow.
  • Some workouts converging on Saturday at Ascent (Old Providence Elementary) for a FNG-friendly workout.
  • Your Union County brothers to the South continue to have Wednesday (Marvin Ridge / #Dromedary), Friday & Saturday (Sun Valley Middle / #Overdrive), and Saturday (Weddington HS / #Commitment).  Come out yourself or send co-workers and friends who live down there.  Workouts are strengthening and picking up momentum.  Maul participants today who regularly Q down there include Ice9, Snowflake, and Bratwurst.

#F3Swift – Uphill Finish

5 PAX left the Vine lot at 0515 for the weekly down painment known as Swift.  1 more PAX found the way, eventually.

The Thang:

  1. Warm-up about 1.5mi with 2ndF pace and a few strides.  Cones are in place.
  2. On the Rushmore Dr. “landing strip” (Straight and Flat), run 200m at 1 mile race pace (or 1600m race pace for our 3 metrically-inclined PAX today) / R-pace (from the calculator at http://runsmartproject.com/calculator) and recover 200m jog
  3. Run 200m at R-pace and recover 400m jog
  4. Run 600m at R-pace (back up on Rushmore to run first 200m slightly downhill, across the 200m flat, and then finish 200m uphill to the Bullring) and recover 400m jog (bending over grabbing knees and #spilledmerlot optional following 600m)
  5. Repeat back to Step 2 two more times for a total of 3 Rounds
  6. Mosey back to COT

The Moleskin:

  • Two weeks remaining to prep for the Joe Davis Run, and today’s turnout was not a great sign of the dedication that Area 51 PAX are making for training.  As one of the most important weeks in the training cycle to prepare to dominate the 5 or 10K, I bet many PAX are simply doing this workout #sadclown style.  For all seriousness, this should be somewhat of a peak week.  We’ll continue to push hard into next week, but it will be dialed back just a tad. #notataperweek
  • The Metrically inclined (two Canucks and an Aussie) outnumbered the Imperically inclined at the start of the workout, so YHC had to give everything in Pace per Kilometer and such.  This made for some confusion, but since Wing_man eventually found us after Round 1, balance was restored in the Units universe.  This begs the question, what stickers do Aussie and Canucks put on their vehicles to show off how far they ran – 21.1, and 42.2?  What about if they are triathletes – 113.1 and 226.3?
  • Who is getting out of the car in 39.0F and rain with short-sleeves? Oh, that’s Strange Brew.  Wait, there’s someone else he drug out and said “you’ll be fine in shortsleeves (but I don’t have gloves for you)” – oh, that’s his brother Moosehead.  Ok, we’re set.  All we need is Haggis to show up an start blabbering about this is like one of the nicest Summer days he’s ever seen in Scotland…no Haggis, so let’s jog around the block to give him a chance to show.  Still not there?  OK, must be waiting for Bagpipe (didn’t turn up there either, so he’s probably dreaming about running in weather like this #fartsack).
  • Actually, even with the rain, the weather wasn’t too bad.  Just by coincidence, we ran intervals INTO the wind and rain.  At least the recovery jog was nice.
  • Soft Pretzel was a little too happy to dial it back after last weeks 400s and just run some 200s.  He didn’t have the same happy thoughts after the 600, but dude is still killing it out there.
  • The Metrically inclined formed a nice pack for the first few intervals, but deciding that neither thought each other’s accent was much better than their own, they started turning it into a competition of who could get away faster from each other.  Outback and Strange Brew continued to bring it in strong, and Moosehead could be found constantly pushing the limit and continually thanking his brother for bringing him out.
  • Wing_man did actually read the Pre-blast, so he was a little perplexed we he didn’t find us exactly “on” the Bullring.  We happened just to be “piercing” the ring today, so instead of the “landing strip” we may have a new nickname for this little area along Rushmore.  Needing TigerRag’s and other’s creativity on this one…
  • Strava reports from –

Announcements:

  • Joe Davis Run – sign up now! or just pay increased cost later. http://joedavisrun.racesonline.com/
  • Convergences for Area 51 at the Maul tomorrow 0600-0700.  It may or may not be 0.0 (0.0001 in kilometers) with Frasier and Bratwurst on the Q.

#F3Swift Preblast – JDR week 5 of 6

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

With 2 weeks to go before the Joe Davis Run, the workouts need some specific race prep.  Something we haven’t done yet is to prepare for elevation.  We’ll be incorporating that this week along with some twists and turns.  Location will be near the Bull Ring, so head there if you are running late.

Basics:

For those uniformed, here is the Joe Davis Run 5K course. http://www.mapmyrun.com/routes/view/598160300 and image below.

#F3Dromedary – 8 PAX-a-milking

8 PAX took up the call on Hump Day to visit the Marvin Ridge High School campus for a little #F3Dromedary’s #12DaysofChristmas

8 PAX-a-milking

The Thang:

  • launch at 0530 to run over to the front of the High School for an opening COP in cadence with Side Straddle Hops x 20, Imperial Walkers x 15, Merkins x 10
  • The Main event of #12DaysofChristmas.  Traditional format of 1, then 2…1, 3…2…1, etc.
  1. Partridge in a Pear Tree – LittleBabyJog around the upper parking area (not the 0.3 mile main lot).  Plank for the 6.
  2. Turtle Doves – Diamond merkins x 4 (work those wings)
  3. French Hens – Duck Walk / Lunge Walk / Frog Hop (20yds)
  4. Calling Birds – Dive Bomber Merkins (emphasis on the up position like a song bird)
  5. Gold Rings – Burpees!
  6. Geese-a-Laying – Monkey Humpers
  7. Swans-a-Swimming – Flutter (4count = 1) – continue flutter until everyone is caught up
  8. Maids-a-Milking – Sumo Squat Jump (just like milking a cow with emphasis on “oh, that was quite a gusher”)
  9. Ladies Dancing – Imperial Squat Walker
  10. Lords-a-Leaping – Star Jack 2count Dips
  11. Pipers Piping – Wheelbarrow with Partner 15 yd Rail Slide
  12. Drummers Drumming – Partner Carry The audible here due to time escapes me…

Moleskin:

  • Some audibles from the original semi-themed plan today due to wet ground and too much of one muscle area.
  • YHC does not normally do #LittleBabyJog, but it proved a good stretch out for the lower-body exercises…  The PAX, including YHC, definitely did not treat it as Sprints, but we’ll get there one day at #Dromedary.
  • Did Brown swear that he “knew” YHC was going to call Burpees at “5 Gold Rings” – some would call that Intuition.  I just listened to an interesting segment on Intuition – Check it out., for it’s mostly BS. Also turns out that we only did 40 burpees total and we did more Diamond Merkins anyway (44).
  • Clothing spectrum – from Stump Hugger w/ short sleeves, shorts, no gloves…all the way to Hot Pants and Gutter Ball covered up with very little flesh exposure.  Temperature is definitely a personal choice.  Check out Backup’s post on what to wear – http://f3nation.com/theforums/topic/cold-weather-workouts-what-to-wear/
  • Working our way through the 12 days seemed pretty simple at first, but noting the clock at 0612 on our last round confirmed that it can fill up the time and provide a great workout.  Grinding on some of those last sets – squats weren’t as deep, chest didn’t quite make it to the ground, and that’s just YHC.
  • What did anyone else see out there?
  • Thanks to Hot Pants for taking us out!

Announcements:

#F3Swift – Adequate as #3Puppets

7 PAX did not heed the #3Puppets warning in the Pre-blast and posted at #F3Swift anyway on Tuesday morning at 0515.

The Thang:

  • Warm-up at 2nd F pace for 1 mile.  5x50m drills.
  • Check the Preblast for full overview and explanation of today’s workout, including a video that explains some of the theory behind the running.
  • Rounds of 200m at R-pace, 200m jog recovery, 200m at R-pace, 400m jog recovery, 600m at R-pace, 400m jog recovery.  Completed 3.5 rounds.
  • Back to COT – Total miles 5.5+

The Moleskin:

  • Preblast originally stated a goal of that 3rd interval to be 800m or 2minutes.  YHC has suffered (#TBQ and #SpilledMerlot) through this workout in the past on most of the 800s, but after watching the Preblast video, got sensible and realized that he’s just not a “really, really good runner” and must not be able to do 800 repeats at that pace.  Running 2min or up to 600m multiple times at your 1mi AYG Pace (a.k.a. R-pace) is good enough work as far as YHC is concerned.  Also, with the Bull Ring, 600m is pretty straightforward to measure.  Due to the adjustment to 600m, this still was confirmed as a #3Puppets workout.  Very Tough, but did not leave the pax as “smoking ashes”.  And no #SpilledMerlot, so not a #4Puppets workout.
  • Never thought the warmup would bring a PAX down, especially ones that pre-rolls as much as TigerRag, but he must of not quite rolled through all of the kinks today.  Sporting a OL-esque knee brace may have factored.  Unfortunately, he gets the LIFO badge so #IceUpSon!
  • Rock Thrill is back out in full post-Marathon mode getting ready to deliver on the Joe Davis Run.  Showing some intensity out there.
  • Wingman is getting the hang of this interval stuff, and he is one of the few to crack the nut on Strava.  Results posted here confirming the 5.5+ miles today: http://www.strava.com/activities/229925154  He also added some segments that will allow “auto-tracking” any time we run the Bull Ring.
  • Haggis keeps slapping his own wrist before/after every interval.  He either has some internal dialogue about not looking at his watch to regulate speed, or Frasier has taught him a way to keep his wrists warm.
  • Long Haul was on Swift rotation this week, and he made sure to make the most of it.  Metro and Fort better be glad this War Daddy will most likely not make the commute for the Joe Davis Run, but he could surprise the PAX.
  • Abacus is Swift’s sturdy undercarriage (OBT holds that title for Metro).  Always consistently grinding and having a huge effort each week.
  • Strava explanation of Laps and Splits – (using examples of our workout today displayed by Strava and Garmin).  In Strava, “Splits” are auto-calculated based on 1 mile increments it analyzes post-run (some PAX get too focused on these Splits for an interval workout and end up running recovery too quickly just to make sure their Average mile pace is high). “Laps” are manual and what you need for intervals (so the Split paces don’t include rest/recovery time), but “Laps” can’t be created when using the Strava smartphone apps.  You also can’t see “Laps”  on the Strava mobile app analysis even if you updated a workout from your Garmin or other watch.  For a Garmin, you get Laps by hitting “Lap” button on your watch.  Garmin has these “Laps” displayed on their mobile and web app, but calls them “Splits”.  This is probably only frustrating for engineers and geeks, but you all need to share in my pain…

Announcements:

 

#F3Swift Preblast for #3Puppets

On Tuesday 12/16, the PAX will leave the Vine restaurant at 0515 to build on the work done last week (link here).  Perhaps not many PAX caught this at the end of last week’s Preblast, “this week is necessary for next week’s #3Puppets workout.”  However, any PAX can show up and get an honest workout this week.  All speeds / paces will be represented.

So, we’re again at that point of last week’s goal to, “to finish the 800m at your workout pace.”  We’ll be doing it many times this week with some modifications gleaned from the video above.

1st – watch the short video above and linked here

2nd – Find your Repetition pace for the workout here (Hint – it’s also the pace of your best recent AYG 1 mile race). Note: if you don’t have a recent 1mi AYG, use a recent race result, not your “goal” race result for an upcoming 5K or 10K.

3rd – There will be regrouping on most recoveries, so it’s not necessary to program the following workout into your watch.  We’ll be doing this at the Bull Ring, which has very easy to follow markers every 200m.  If you do program into your watch, just program the parts in bold.  Leave the recovery as “until Lap Button Press” (i.e. open ended).

  • #1Puppet – 200m at Repetition pace, 200m jog recovery
  • #2Puppet – 200m at Repetition pace, 400m group jog recovery
  • #3Puppet (TBQ) – 2:00 at Repetition pace (or optional 800m for those that want it), 3:00 group jog recovery
  • Repeat until 4 sets or time is called.

 

#F3Swift – Mount Rushmore Speed Pyramid

13 PAX headed out into the Gloom at 0515 from the Vine Restaurant for the weekly speed session known as Swift.

The Thang:

  • Warm-up 1 mile at 2nd F pace.  Drills and strides for 0.5mi.
  • 4x200meters, 2x400m, 800m, 2x400m, 2x200m – all run at Repetition-pace (find yours here – http://runsmartproject.com/calculator) with equal length recovery in between each interval
  • Arrive at COT at 06:15:59 (at least on YHC’s watch)…
  • Total miles between 5.5 and 6.0.

Moleskin:

  • The Bull Ring had been used for about 3 weeks straight, so we needed an alternate venue today.  Hence, the use of the mostly straight, mostly flat, no speedbump (!), Rushmore Dr. was the choice.  Turns out the course on GPS plot actually looked like a Pyramid – Voodoo’s activity is @ http://www.strava.com/activities/227744713
  • WIth YHC’s GPS watch dead and unable to place markers, Strange Brew was the only PAX with previous military recon training, so we sent him out to mark the course. Little orange cones dropped along the way.  Next time, perhaps we can get Long Haul (doesn’t the man have Road Construction expertise?) to give us shiny reflective markers embedded in the asphalt every 200m.  Although it turns out that GPS distance can vary, we did have a decent 800m course laid out with little variation.
  • Goal for the intervals is to “run for the 800”.  That means not killing a 200, slowing down on a 400, and then failing at the 800.  Same pace throughout each interval running at the fastest speed of intervals we do at Swift – Repetition pace / a.k.a. 1 mile race pace.  While this was still extremely difficult to maintain for the 800 (at least without #merlotspillage), we’ll return to this type of workout in a fortnight.  Body “should” be recovered by then.
  • What an absolute blazing group today!  Looking at some of the data from those that post on Strava, there were a lot of very fast times.  TigerRag killed it on pretty everything, so perhaps he is figuring out what that “goal” pace should be – activity here http://www.strava.com/activities/227785707.  Wing_Man delivered several personal best efforts for 0.25 and 0.5 miles – activity here – http://www.strava.com/activities/227746401.  And the aforementioned VooDoo even broke out the iPhone app and had some targets in mind – Strava even calculated some for him.  If you have a GPS watch (Haggis, Brew, others), and aren’t uploading to Strava, you are missing out on some great feedback from your run.  Even when it feels like it sucks out there, at least there’s data to confirm or deny the ACTUAL sucking feeling.
  • Welcome to Site FNGs Splinter and Teddy.  Both were too good, so we’re going to have to start handicapping them with weight vests or HoneyBee’s ankle weights.
  • Haggis, though obviously not pleased there is someone else to chase this morning, is psyched to have these guys on the Area51 team for the Joe Davis Run!
  • Mr. Bean, Voodoo, and Strange Brew either partner-carried Outback today, or he got some good physical therapy over the past week, or he’s just stubbornly refusing to let anything get in the way of his goals for the year.  Got to run a bit with Mr. Bean on Sunday morning, and had a great time talking to him about the EPL.  Who knew that we had a WHUFC baller in our midst?
  • Long Haul, who despite being the WarDaddy, refuses to be known as “the old guy” and keeps bringing it at Swift.
  • Rock Thrill makes his first Swift posting post-Philly marathon where just a little over 2 weeks ago he endured a great 8:00/mi pace to probably set a personal best.  He has definitely made the transition back to the “Swift” muscles now, so the only question will be for the Joe Davis Run is will it be team TheFort or Area51?
  • Abacus is still quietly auditing the results of his workout…they will be available soon.

Announcements:

  • Joe Davis Run – sign-up soon to help the Event Director plan logistics.  Very nice BLACK long-sleeved shirts this year, and signing up early helps them forecast the right T-shirt order.

#F3Swift Preblast – High Speed Pyramid

Swift will launch at 0515 on Tuesday from the Vine Restaurant parking lot.

Starting Week 2 / 6 for the Joe Davis Run training, we’ll be building on the same Repetition pace (1 mile race pace) as last week by adding a tad bit of distance for one of the intervals.  Each interval will have equal jogging recovery = 4x200m, 2×400, 800, 2×400, 4×200 (may alter based on time).

Find your workout pace here.  Note: use a recent race result, not your “goal” race result.  The goal is to finish the 800m at your workout pace.  Some PAX may #SplashMerlot, but this week is necessary for next week’s #3Puppets workout.

#F3DevilsTurn – How is Hard Comfortable?

12 PAX launched into the gloom for the weekly Tempo run known as DevilsTurn.  1 more PAX got in on the fun at some point.

The Thang:

  • Using the normal route to South Charlotte Middle School, Warm-up at 2nd F pace.
  • When ready (or at the track), try to hold a Threshold Pace for at least 20 minutes.  Check the Preblast for an explanation – http://f3nation.com/2014/12/03/f3devilsturn-preblast/
  • Continue T-pace run or cooldown to get back to the COT by 0610.

The Moleskin:

  • Threshold Pace is comfortably hard?  How Hard is Comfortable?  Well, nothing with “Hard” in it feels very comfortable at first, but this type of training should be VERY beneficial to any Endurance running you are doing.  That’s anything from 1 mile up to Marathon.  Speed kills, but Endurance wins the race.
  • Watch the video link in the post, but here is my summary from the Headline video with Jack Daniels explaining what Threshold Pace is, “The purpose of running at your Threshold Pace is to improve your endurance. It is the speed of running at which Blood Lactate (Lactic Acid) will start accumulating too fast for the body to clear it [then muscles get heavy].  If you want to improve some physiological function in your body, then you have to stress that function, but you want to stress it at the lowest intensity that stresses it.”
  • A key thing is lowest intensity.  Training harder than your current fitness level will not produce any additional benefit, so that just doesn’t make sense.  Whenever you calculate using the Pace Calculator, use a recent race result and NOT a race goal.  Training at your current fitness level will produce enough benefit.  Race to test where you are, and then recalculate new training paces.  Training at a future Race Goal only leads to the possibility of injury.  The workouts in the Joe Davis 5K/10K training plans (check Preblast above) are hard enough to get through at your current fitness level.  No use pushing yourself beyond that if you won’t get any benefit.
  • It’s nice to call for an extended warm-up over to the track.  After all, most of us come to F3 for Fitness and Fellowship, and the warm-up where pace doesn’t matter, allows for 15 to 20 minutes of 2nd F.  HoneyBee is always good about incorporating plenty of 2nd F in the DevilsTurn weekly plans.
  • Getting into the Threshold Pace feels good for maybe a couple of laps or so.  After that, talking becomes harder, then breathing goes to max, and finally it just gets hard to continue.  Thankfully, there was a swish, swish running behind YHC over the last 10 minutes or so that pushed YHC to the end.  Turns out Frasier was the extra PAX that showed up at some point.
  • What other AO has as nice of a pitstop as SCMS?  YHC almost didn’t want to come out of it today…
  • Every PAX pushing themselves on the track today and then back to the AO.  Threshold pace is hard stuff, and especially hard if you are already sore and tired from other workouts in the week or have a nagging injury.  Threshold pace usually lasts at least a mile to get any benefit.  Get used to it, for it’s key in increasing Endurance.  The plan for next week could be Threshold Pace in mile increments.  Run 1 mile, rest 1 minute. Repeato up to your 5K or 10K race distance.
  • Welcome to FNG “Funky Cold” Paul M. who said after returning to the states from South Africa, “My threads are fresh and I’m lookin’ def, yo, what’s up with L O C?“

Announcements:

  • Joe Davis Run – ante has been upped with some sort of free entries to the 2015 Thunder Road races up for grabs.  This will be a fun race to watch and participate in.  Not like the Mud Run or BRR where you don’t run next to other PAX.  It’s still you-vs-you, but there is a high component of competition that will be pushing you at this one.
  • The Charge – tomorrow at Charlotte Christian.  Tiger Rag may or may not be leading it.  Show up regardless.
  • Commitment – newer Saturday bootcamp at Weddington HS at 0630.  Come to explore the huge campus and get doses of pain from Snowflake and Ice9.

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