Author Archive Bratwurst

#F3DevilsTurn – Preblast

DevilsTurn will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd.  We will be headed to the South Charlotte Middle School track and back.

20-40min Threshold run – Threshold pace is defined as “Comfortably Hard”.  Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

Suggestion – warm-up 2+ miles to South Charlotte Middle School track.  Do some strides if needed.  Begin Threshold Pace run and hold it for 20 minutes or hold it longer to get back to COT at 0610.

  • Note – If you decide to go longer than 20 minutes, adjust pace by 5-10 seconds per mile for every 5 minutes longer.  Example, if your Threshold-pace = 7:00/mi, then you would do a 20min T-pace run averaging 7:00/mi for the 20 minutes.  If you go for a 25min T-pace run, then slow down to 7:05-7:10/mi average.  30min T-pace = 7:10-7:15/mi.  40 min T-Pace = 7:20-7:25.  The idea is that if you were going to do a “Threshold run” for 60 minutes (by adding time / slowing down for every segment over 20 minutes), you would run the 60 minutes at your Marathon pace.

Alternative – do 3 to 4×1 mile at Threshold pace with 1 min rest in between.

The Overall Objective – We are taking on a 6 week 5K/10K training schedule that targets the Joe Davis Run.  The only difference between our 5K and 10K training will be the number of sets / repeats recommended.  All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC can explain them more tomorrow morning during 2nd F warmup/cooldown/COT.  On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K.  If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.

#F3Dromedary – Up and Over the Hump

7 PAX got up and over the Hump today at #F3Dromedary.  We launched at 0530 from Marvin Ridge HS.

The THANG:

  • Disclaimer and overview given (not much running) and we’re off on a Mosey up and over the Hump in the main parking lot to the front of the High School
  • COP at the front entrance.  All In Cadence = SSHx20, IWx20, Mountain ClimbersX20, Hand release Merkinsx10
  • Mosey back up and over the Hump to the rails at the Visitor entrance to the stadium.  OYO complete 3 sets of 10x”Overhead merkins” with hands on top rail, 10xDecline merkins with feet on bottom rail, 10xDips, 10xSupine pull-ups under top rail.
  • Mosey back up and over the Hump to the front of the High School
  • #SheHateMe for 5 minutes “or so” – 10xLunges on each side, 10xBurps, 10xMerkins
  • Mary – LBCs, Rosalita, #JingleBalls, Flutter, Mason Twists, Scorpion, Side Plank with Lateral Leg raises
  • Mosey back up and over the Hump.  On the way down, Serpentine Run through the trees.  Back up and over with Serpentine again up and down.
  • 4 corners of parking lot.  #1 = 20xMerkins (QIC), #2 = 20xSquats (Chanel), #3 = 15xDiamond Merkins (Soft Pretzel); #4 = Jack Webb (Mr. Bean) from 2 merkins/ 4 air press up to 8/16.
  • Jailbreak to COT.

Moleskin:

  • Promising upper body and core beatdown in the Preblast, this was the best QIC could do.  QIC’s shoulders and back are quivering while trying to sit at a desk all day.  That’s what you get when trying to do 2 heavy running days on Tuesday / Thursday to get ready for Joe Davis Run.  Need a break from the legs in between.
  • Late-arriving group today with Soft Pretzel (ran in) arriving just in time.  Hot Pants was probably beginning to wonder if he would be all alone.
  • Great to have #Committment QIC Snowflake at the MRHS campus today.  No doubt checking on the PAX to make sure we keep it real throughout @F3UnionCo
  • Chanel purports to be more of the Meathead/Skunkworks bent, but he’s getting out there in front and leading most of the running. Figuring out the Mud Runs aren’t all lifting I bet.
  • #StumpHugger (the exercise) didn’t make a showing today, but @StumpHugger_F3 is on an attendance streak.  After leading in miserable conditions last week, we stayed pretty dry today by utilizing rails and the fairly dry HS entrance area.  Note – concrete dries out faster than asphalt.
  • Mr. Bean demonstrated Peter-Parker as Jack Webb, so we just rolled with it.  It he posts tomorrow at DevilsTurn, he’s going to get a 3x fill of @Bratwurst this week (the PAX, not the German delight, well – that, too if YHC must say so…).  Might need to rename him @SebCoe with all of that running he plans on doing.
  • What happens be Bananas goes AWOL?  Is that the same as going ApeS–t?

Announcements:

  • Joe Davis 5K / 10K – .apparently, 5 entries to the Thunder Road 2015 event are going to be awarded in some fashion to top PAX (check here).  This is bringing out some studs, so this one will be fun to watch.  Check the preblast for registration details.
  • #F3Commitment continues this Saturday 0630 at Weddington High School.  Starting as a Moderate bootcamp, this one has Ice9 and Snowflake to ratchet it up or down as needed.

#F3Swift Backblast – Week 1of6 in the Books

8 PAX launched into the Gloom on Tuesday morning at 0515 from the Ballantyne AO for the weekly dose of speed known as Swift.

The THANG:

  • Warm-up 0.95 miles (according to Strange Brew) to the Bull Ring before putting in another 0.25 mile with exercises (toes, heels, A-skip, B-skip, high knees, butt kicks, strides).
  • 400meters at R-pace (1 mile race pace) then 400m jog recovery.  Regroup the PAX after every 2 interval.
  • Repeato – up to 6x minimum and stretch to 10x based on time
  • Cool-down back to COT after 8th interval recovery, or optional 2x more intervals.
  • Total miles between 5 and 7.

Moleskin:

  • Preblast at http://f3nation.com/2014/12/01/f3swift-preblast-joe-davis-countdown-1of6/ indicated that this is Week 1 of a 6 week progression towards the Joe Davis Run 5K or 10K.  However, it’s not too late for anyone to join in the fun by jumping in next week or completing the workout OYO.  Each week there will be guidelines, options based on 5K or 10K goal, and regrouping to keep the PAX together.  Check the Preblast for full 6 week training plan.
  • Option for 5K race goal this week was to do at least 6 intervals.  Most healthy PAX (“Ice up Son” goes out to Outback) completed at least 8.  A few PAX looking towards the Joe Davis 10K did 2 more intervals on the way back to the COT for a total of 10 – didn’t leave time for them to cooldown, so that will have to be OYO some weeks as the intervals for those with longer goals may utilize all of the time.
  • Finding a mental groove at R-pace (check the preblast to get personalized pace) is important for this quick pace.  While right now this may seem slow during the first few intervals, in order to get 2+ miles worth of intervals at this speed you will require consistency.  The goal is building toward holding this speed for 800m (roughly 1/2 mile) multiple times through the workout. While we may not enjoy the consistent surface that a track brings, you’ll have to go on feel.
  • Abacus and his Wing_Man were rounding into a nice pack this morning.  While pretty sure that Wing_Man has a new penchant for the running, Abacus just has that way of sneaking into nearly every Area 51 workout.
  • Strange Brew may have summed up his thoughts at COT when he announced to Bagpipe that “Swift Sucked”.  While YHC is not sure how may crossovers we’ll get next week, at least they know they’ll get pushed.  “Legs quivering” is about right…
  • The Commonwealth connection of Mr. Bean and Outback were back at it again.  Not only did they physically push past the minimum suggested this morning, the fitness is getting better (when healthy) to lay the groundwork for surprising results.  Now if Outback can only find some time to rest and get better – the 23 hours between workouts isn’t cutting it.
  • Honeybee was starting to get a hold of his new angry watch this morning.  With a fresh loud bell signifying start/stop, Frasier was confused who (HB or Bratwurst) really had the right distance programmed.  Now, as soon a HB can customize his infinite display screens on the new Garmin, he may figure out that he’s killing it out there.
  • If Frasier gets trapped in a car in a Montana snow drift later this week, at least he’ll know that he got a good workout in already.  With less than 2 weeks to go before taking down another Personal Best at the Kiawah 26.2, the hay is in the barn.

Announcements:

  • Dromedary bootcamp workout tomorrow at Marvin Ridge HS from 0530-0615.  Bratwurst is Q.  Don’t expect a lot of sprinting, but plenty of core and upper body.
  • Devils-Turn running on Thursday.  Headed to SCMS track for some extended Threshold pace running.
  • Area51 PAX needed to target the Joe Davis 5K as the “A” race of the day.  At least 3 PAX at the workout today are targeting the 10K as their “A” race before running 5K with family/friends/PAX, but Area51 needs many strong finishers in the 5K as well.  We should get JDR Coach Strange Brew to create some sort of secret spreadsheet with predictions of PAX participation and goals.

#F3Swift Preblast – Joe Davis Countdown 1of6

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

We are taking on a 6 week 5K/10K training schedule that targets the Joe Davis Run.  The only difference between our 5K and 10K training will be the number of sets / repeats recommended.  All training is done at your personal pace that should be based on any recent race entered into the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator at http://runsmartproject.com/calculator/instructions/).

THIS is Week 1:

  • Tuesday speed – 400m Intervals at R-pace (a.k.a. 1mile Race pace) with 400m jog recovery.  Target 6 to 12 Intervals.
  • Thursday tempo – 20-40min Threshold run

You will find the complete Training Plans at the link http://goo.gl/0rSSfQ and YHC can explain them more tomorrow morning during 2nd F warmup/cooldown/COT.  On the tab “5K (Daniels reduced)” there is a plan that you can use if you are a Beginner to Intermediate runner and just targeting the 5K.  If you are an Intermediate to Advanced runner targeting the 10K or 5K, follow the schedule on tab “5K to 15K (Daniels)” that will take you through Joe Davis run and on to the Spring Mud Run. Save the spreadsheet, download it, whatever, use it as your own.

@F3Swift – Traffic on the Perimeter

At 0515 this morning, 9 PAX launched from the Vine Restaurant for the weekly dose of Speed known as Swift.

The THANG:

  • 1mi warm-up to the Bull Ring.  6 running form drills and dynamic stretching.
  • 5 rounds of 2 minutes Hard (a.k.a. “I” or Interval pace or your 2 mile race pace from the pace calculator at http://runsmartproject.com/calculator), 1 minute recovery to the six, 1 minute Hard, 30 sec recovery, 30 sec Hard, 30 sec Recovery
  • 1mi cooldown.  Plank for the six.

The Moleskin:

  • Ahh, the good ole 2/1/30.  Simple (once you get the hang of it or can program your watch easily) but gruesome in its ability to make 2 minutes seem like an eternity #timeslowingdown.  Going out too hard on the first two 2min interval, the PAX, including YHC, paid for it on the next 3.  The 1min Hard and 30sec Hard intervals are welcome recovery, but the last 30sec before 2min goes again is the quickest 30 seconds on record #timespeedingup
  • MTussauds informed YHC that Bagpipe would be using the Bull Ring this morning, so we welcomed them and only threw them a couple of curveballs – use the outside lanes when stationary (check), run counter-clockwise (well, Swift did most of the time, but to show how many times we go round and round and that Bagpipe stands still a lot, we had to run the clockwise direction at least some of the time #noheadoncollisions), and at least try to run a mile (we caught them running once, on one of their two laps of the 1/2 mile ring #missionaccomplished).
  • Frasier at Swift for 2 weeks in a row… starting a streak #wasstreakingtoday and FastTwitch may be losing its grip on this stud.
  • Strange Brew, fresh off a 13.1 Thunder Road finish, was actually dressed for the occasion with tank top in the mild temps.  This would be the last day of the year for most PAX wearing sleeveless, but you’ll find Strange Brew just donning a hat at the temps dip to below freezing.
  • Haggis, stubborn to shake off recovery post 26.2 Thunder Road PR just over a week ago, was trying to make sure he started his extra-intensive-plus-over-the-top-maximum training for his next event. #weird but #whymesswithagoodthing
  • Spinner, fresh off duties following around a Tomato for 13.1 miles on his bike at Thunder Road, paid his respects to Swift today.  Tapering to race his 2.0 at the Turkey Trot on Thursday, he has started the week off right.
  • Honeybee, also in a family battle for a Turkey Trot victory this week, was probably one of the few PAX that actually knew we were pushing too hard on some intervals.  Always the voice of reason, but do as he says, not as he does…
  • Abacus, with the most distinct running gait in all of Area51 (per the PAX this morning), does not apparently like the cold.  Therefore, we expect to see him again next week when a warm 45 degrees is expected on Tuesday morning.
  • Mr. Bean, ramping up to break down some personal running barriers, is on the the right track for whatever lies ahead.  This guy has been Swifting just as much as most, and will show the improvement during the next run challenge.
  • LongHaul, his multi-hour drive in from the East apparently was a few minutes late, for he had to locate us around the 1 mile mark.  Popping out of the gloom in a bright running shirt, it was either Swift’s first HC-in-motion or LongHaul. #justintimeforskipping

#F3Swift Preblast – Don’t Let the Year Fade Off…

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

With the Joe Davis Run 10K/5K (http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/) on the horizon on 1/10/15, we’ll be starting a specific training plan to take us through the 10K/5K and on to the Spring Mud Run.  More information to be shared later, but the focus of Swift of the next several months will be shorter VO2 max intervals with adequate recovery.  Time for building strength, aerobic capacity, and plenty of shared pain mixed with the 2nd F.

No matter if the temps are 0 or 50, we’ll be out there pushing ourselves!

#F3Swift – The folded Dandelion

7 SoB’s launched into the gloom at 0515 from the Vine Restaurant today.  Last week, we picked up an unsuspecting FNG, this week, we roped in one from the get-go.

The THANG:

  • 1.2mi Warm-up at 2nd F pace
  • 3min of high knees, butt kicks, A-skips, B-skips
  • 4 x 5minutes at Threshold Pace (find yours here http://runsmartproject.com/calculator)
  • 1.0mi Cool-down back to COT at 2nd F pace
  • Total miles – between 5 and 6

The Moleskin:

  • Here’s the Strava report – http://www.strava.com/activities/218049436/overview – What you will see is that this looks like a folded Dandelion.  You need a free login to view “Laps” that show where the Interval was run, for how long / how far, and what speed.
  • Honey Bee was between Taper and Workout mode today.  Getting roped into buddy-running the Thunder Road Half-marathon by your Father-in-Law makes sure you hold something out for this Saturday.
  • Haggis in full “I don’t want to screw this race up” mode.  Brought a tear to our eyes.  He’s so grown up now!  Usually, he would be pushing to the max.
  • LongHaul is on the shorter road to recovery.  Getting stronger each week, speedwork is his painkiller.
  • Skywalker joined the PAX for a 2nd week in a row and didn’t get lost this time!  We took the out, back, and around the Bull Ring loop this week.  Even still, YHC took a wrong turn on the return route.
  • Spinner is back now that the cool temps force him from his chosen implement of exercise.  The bike just isn’t so fun when the wind chill brings the temps down below freezing.  He’ll pack some extra coffee in a jug for leading the TR 13.1/26.2 on a bike this Saturday.  Just hit him up for it when he passes you on two wheels.
  • We couldn’t get Cam to join following his performance on MNF, Pretty Boy Quarterback is nowhere to be seen, so we got our friend Flutie Flakes to join as a FNG to Swift today.  Either an inquiry into Swift or mistakenly arriving 15 minutes early for Bagpipe.

Announcements:

  • Joe Davis Run – sign-up now!
  • Swift is looking for a guest Q next week.  In two weeks, we’ll start focused training for the Joe Davis Run 5K.  Hopefully, we’ll get more Bagpipers and SoBs to bite, for the focus will be short fast intervals.

#F3Swift Preblast – Race-week Challenge

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

Looking for a Hard interval workout?  With several Swift SoBs targeting the Thunder Road on Saturday as a peak race, we’ll accommodate those looking for a taper or an interval workout with a 4 x 4min with 2 min recovery.  Goal pace will be T-pace – find your T-pace here at http://runsmartproject.com/calculator.

 

#F3Dromedary – Back to High School

9 PAX launched into the balmy Fall morning to start their Hump Day off right at Union County’s Marvin Ridge High School / Middle School workout known as Dromedary.

The THANG:

  • Disclaimer given – sounding rather ominous and uncertain about the plan
  • Mosey to front of High School entrance for opening COP – All In Cadence: SSHx15; Merkinsx15; IWx15; Diamond Merkinsx8; Squatx15
  • Partner Up – P1 slide up long rail; P2 Mountain Climbers until P1 done.  Flapjack.  Repeato with Rock Hoppers and Stump Huggers (? similar to the “lower” burpee motion without merkin)
  • Mosey to soccer fields.  Stop 3x along the way for LBCx20 OYO.
  • At soccer fields.  Continue partners. P1 up Hill 2 burpees; P2 to tennis bench 4 step ups. Meet back in field for 10 plank hand slappers with your partner. Flapjack. Repeato with meeting each time in the middle for 10 hand slappers.  Progress to 4 Burpees / 8 Step-ups, 6 B / 12 SU, 8 B / 16 SU; 10 B / 20 SU.  Plank until all done.  20 count.
  • Mosey to football fields. Line up on 10 yard line.
    • Bear crawl 30 yd ; Run back, plank until PAX complete
    • Crab walk 30 yd ;
    • Broad jump 30 yd ;
    • Inchworm 30 yd ;
  • Circle up for some Mary
    • LBC
    • Scorpion
    • Flutter
    • Side plank with leg raises
    • In & Out
  • Mosey back to COT
  • Mileage covered = 1.99 miles.

Moleskin:

  • Ice9 brought FNG Mike B. “Hot Pants” – Ice Nine gave lots of fodder, but the nickname represents a heroic episode that turned into one of your recurring nightmares.  You definitely will want to ask him about it.
  • We found 2 new areas today at the campus – High School front courtyard and Soccer Fields/Tennis Courts.  The 3rd area, the lower Football field, has been used before, but it is a decent surface for hands and butts on the ground.  There are at least 5 other areas to explore at this AO that include Rock Piles, Hills, Baseball fields, Tar Kiln Branch Creek (you never know with Bananas leading), and the stadium that may never be open but sure looks tempting.  We’re only scratching the surface at this place.
  • Pretty sure that the In & Outs (once done properly thanks to Outback) are one of the most useful lower back and abs moves because YHC would fail pretty quickly with correct form.  Ditto with the Side Plank & lateral leg raises – using muscles and tendons that aren’t often accessed, but have good injury prevention with ITB pain and hip strength.
  • “Jane Fonda” – the PAX gave YHC a hard time for the Scorpion.  You mother’s Jane Fonda is your wife’s Jillian Michaels – a lot to borrow from there; just don’t get sucked in to doing a JM routine when you fartsacked on your Bootcamp (at least don’t let us know about it #keepingmymouthshut).  The scorpion is another great back stretch that works the core.  A little rough on the chest on the ground.
  • Good intensity by the PAX today – notably Abacus / Soft Pretzel on the Merkin Slappers, Abacus on the Bear Crawl, and Ice9 on the Broad Jumps #easterbunny.  There’s always an opportunity to take it to another individual level despite what may seem an easy workout.  As the PAX demand, we can take the whole group there, but always feel free to adapt to the level you need.

Announcements:

  • Ice9 and Snowflake are starting F3Commitment bootcamp workout at Weddington HS on November 15th – 6:30-7:30am.
  • Joe Davis Run – 10K, 5K, Fun Run to raise money for a substance abuse clinic supported by some of the PAX.  Competition between Area51, The Fort, and possibly Metro (if they get their act together) for Top 5 10K and 5K finishes in your team.  10K looks like the race to score some points!

 

#F3Swift – This was a Fun Run?

10 PAX launched from the Vine parking area at 0515.  Somewhere in the gloom, we picked up 1 unsuspecting PAX to join in on the Fun Run.

The Thang:

  • 10 minute mosey around Loch Ness and through some other parking lots to arrive at some drills – High Knees, Butt Kicks, A-Skip, B-Skip.
  • 4×1 mile at 10K pace (found here: http://runsmartproject.com/calculator) with at least 1:30 jog recovery – Follow the Isabella Santos 5K course for the 1st 3 intervals and then the IS 1mi Fun Run course for the 4th. Try to regroup as much as possible to start each 1 mile with a partner.
  • Mosey to COT.
  • Total miles SHOULD have been less than 6.2… #asadvertised

The Moleskin:

  • Nearly perfect conditions at 39 degrees and no wind – Tiger Rag didn’t need his handmuffs after a while, but Frasier did need his forearms covered.  A lot of skullcaps today but not pulled down tight over the ears.  If your Fall race is like this, it will be pretty nice.  Curious what to wear next time? Check out http://www.runnersworld.com/what-to-wear
  • Recording of the activity on Strava showed variations between those that didn’t start watch effectively w/ Tiger Rag – 3.7 miles – http://www.strava.com/activities/215419380, Wing_Man who will learn where the Lap/Split key is – 5.2 miles – http://www.strava.com/activities/215377095, Bratwurst who had to take a Kangaroo pit stop and forgets to start the watch sometimes – 5.9 miles – http://www.strava.com/activities/215391187, and all of those who even though they wear the Garmin/ TomTom/ GPS gizmo haven’t learned how to upload to Strava yet (YHC is NOT looking in the direction of Rock Thrill, Soft Pretzel, and others).
  • We’ll have to do Out and Back more often like the last interval.  It pushes those ahead and those behind get some incentive to catch up.
  • When we do Distance-based intervals, it’s hard to keep the PAX together.  A 1 mile interval (through a staple workout and a good barometer of fitness) over a 3 mile course is not conducive to keeping everyone together, and that’s YHC’s fault because that’s what we advertise at Swift.  We’ll make it better next time because we don’t want false advertising (kind of like learning a Monday Gear workout turned into a burpee and sprint fest with some KB sprinkled in).

Announcements:

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