Author Archive Bratwurst

#F3Swift Preblast

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

If this is your first Speed workout “ever”, then it’s going to seem Easy enough to get through it.  If this is your 10th Swift workout in a row, you may wish you didn’t post this week.

After a good Warm-up, the workout will be on a rolling / looping course and consist of rounds of 200m @ R-pace (1mile race pace or Repetition pace found at http://runsmartproject.com/calculator) followed by 200m jog.  Simple as that!

#F3Swift – Back on the Bull Ring

F3-Swift launched at 0515 with several*** PAX in tow.  The Q was en-route. Despite lacking the “assigned” Q, the PAX followed pre-blast instructions and headed to the Bull Ring.

The THANG:

• Warm-up – Follow stand-in Q Honey Bee with a Warm-up 1 mile to the Bull Ring.  Do two dynamic warm-up exercises from the RunCoach.com set .  “Scheduled” Q arrives by parking at the warm-up site.  Follow “sheduled” (Haggis accent) Q through 4 more of the RunCoach.com set.  Finish with 2 Strides – for a “Stride” explanation of the benefit – watch video here
• 8×400 at I-pace (see Preblast for I-pace guide) with a 200m jog recovery.  Run through some puddles and over some speed humps along the way, turn around a few times, but generally try to finish strong and together in a group.
• Cool-down 1mile back to AO
• Planking – HoneyBee leads the PAX through 1minute Elbow planks, 1 minute Left Side plank (check benefit video here), and 1 minute Right Side plank.
• COT with Bagpipe

The Moleskin:

• #qfail – waking up on time via your Smartphone alarm clock, but then waking up 30minutes later with your smartphone still grasped in your hand.  Remind yourself that your preblast gave enough info to set the PAX off in the right direction.
• The workout today combined with the strength of Frehly’s Foxhole workout yesterday left many of us just a tad sore.  400s at this speed are actually a tad shorter than most ran last week with the 2/1/30 workout, but the short rest and consistently long interval left many PAX out of breath and getting the full benefit.  Great BRR training, for most PAX will feel soreness on every BRR leg after their 1st.  Can’t let the soreness slow you down.
• Kotters to Soft Pretzel and Boomer Sooner.  Welcome to you guys making the “crossover” from Bagpipe every once in a while.
• “Runner up”, “clear the way for Rock Thrill” – he was doing his own thing out there today, but as a PAX who may do that often at workouts, YHC has no problem with anyone joining Swift or DevilsTurn for the group accountability to get up and get in the 1st F and get the 2nd F on the warm-up and cool-down.  Most of us would have wanted no part of his 800s today.  Looked strong.
• Cool to find out that Boomer Sooner and YHC share Nebraska as a past home.  With places like Omaha and Bellevue, we all no why Charlotte is so much more pleasant.  Boomer Sooner could probably lead the charge for that Wagon that barrells into every OU game, but since he’s actually from Nebraska, that’s like a UGA bulldog leading the Rambling Wreck out before a GT game.
• Pretty flat today, but we’ll get back to the hills next week.  After all, it’s not like the entire #BRR is a roller coaster.  Sometimes you just gotta roll.
• The Planking that YHC encouraged to lead at COT was a bad move.  It hurt too bad…we’ll have to do it again if we ever get back to COT with more time. #neveragain
• ***the Q failed to capture the total list of the PAX.  Memory and dim light only served him so well, so sound off in Comments if you “only” get credit for Bagpipe, which someone from Swift would never want.

#F3Swift Preblast – 400m repeats

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

YHC was pleased to see an oldie but goodie pop up on the schedule for this week (and there is a wrinkle).  We’ll be heading to our “track” at the Bull Ring to run 400s.  The goal will be at least 6 x 400 meters at 2-mile race pace (a.k.a. “Aye” or Interval pace from the calculator at http://runsmartproject.com/calculator) with a 200m jog recovery.  Note the short recovery – that’s why we’re not running the 400m intervals at the normal 1-mile Race / Repetition pace.  Should be a fun one!

This will be a FNG-friendly workout.  Expect pace groups to form running the intervals around these groups.  If pace groups don’t form, we’ll regroup as much as possible.  No PAX left behind!

#F3Swift – Rolling in the Deep Dark

Swift launched at 0515 with 8 PAX from the Ballantyne AO at the Vine Restaurant on Tuesday morning.

The THANG:

• Warm-up 1.1mi to entrance of Ballantyne CC (Ballantyne Commons at Ballantyne Meadows).  Light stretch.
• Through the neighborhood over the next 3.1mi, run continual rounds of 2min Hard (1min recover to six), 1 min Hard (30sec recover to six), and 30sec Hard (30sec recover to six).
• Cool-down 1.4mi back to the AO.
• Total was 5.7mi for the six.  More if you ran back to six for recovery.

The Moleskin:

• “Hard” pace is a 2mile Race Pace or “Interval” pace that you can get from the Pace Calculator at http://runsmartproject.com/calculator.  Normally, we would run longer Intervals at this pace, but this workout shortens the normal recovery after “Interval” pace (typically jogging 1 minute LESS than the interval that lasted 3-5 minutes) so that the Hard pace effect is enhanced.  Just using “Hard” as a barometer is also easier for anyone not wearing a Pace/Distance gizmo, and also better for running the workout over varying terrain like we did today when it doesn’t make sense to try hold a constant pace.
• The Ballantyne CC is very dark in places.  Is that good for security?  Anyway, it makes it a challenge to see roadhumps and undulations.  Fortunately, the PAX made it through unscathed and tried not to wake too many neighbors.
• The Ballantyne CC is very hilly, but if the #BRR folks were rating the 5+ mile run today, they might rate it Moderate. or Easy. #justsayin
• Great to have Swift FNGs (or second timers) Wing%20Man and Champagne.  Champagne was absolutely bringing it today and you would not have guessed that he was a Swift Rookie – even if he forgot the calf condoms today.
• Strange Brew posted for his first run following his marathon that was a little over 8 days ago #whatsyourexcuse?
• M. Tussauds explained that the regularity of Swift is finally helping his overall speed.  Apparently, he is following Haggis’s advice that you get faster by “hurting more”.

Announcements:

• Do you wear a Garmin or other Speed/Distance gizmo at Swift?  Well, join Strava.com (it’s free) and you can get a social side to your workouts by joining challenges, analyzing your workouts versus previous efforts, and a lot of other great stuff.  The Garmin to Strava sync has been recently enhanced, so check it out here: https://strava.zendesk.com/entries/48729094

#F3Swift Preblast

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

This week will be a mix of intervals and hilly terrain.  Perfect BRR prep, or for those looking for the Swift experience of pushing yourself, getting proper recovery, and some 2nd F during warm-up, regrouping, and cool-down.

The route will be through quiet neighborhoods with what will seem like random intervals, but they will be easy to follow and hard to keep pace in check!

Intervals are repeating rounds of:

• 2minutes Hard, 1minute jog and regroup to the six
• 1min Hard, 30seconds jog and regroup to the six
• 30sec Hard, 30sec jog

Minimum total miles will be just over 5, which is about a 12:00/mi average.  Perfect for all ability levels. Mileage may vary if you are in the lead and need to circle back for the six on each recovery – bonus miles!

#F3Swift – Crossfit Competition

8 PAX launched from the Ballantyne AO this morning for a Cool, Swift, and Long Running Workout.

The THANG:

• Warm-up with 2nd F jog over to Metlife building at North Community House (1.4mi) and 4 to 5 10 second accelerations with 20 seconds jog in between
• 4:30 interval at 10K pace with 1:30 jog to recover and regroup
• 4:30 interval at 10K pace with 5:00 jog to recover and regroup
• 4:30 interval at 10K pace with 1:30 jog to recover and regroup
• 4:30 interval at 10K pace
• Cool-down with 2nd F jog back to AO
• Total miles were longest of Swift so far with between 5.5 and 6.5 miles.

The Moleskin:

• On the warm-up, the topic of Crossfit came up.  Item #1 (as seen on Sportscenter yesterday) – they have to walk on their hands in competition.  Item #2 (as seen Outside the Lines by Mr. Bean) – Crossfit is bad for you.  Item #3 – that stuff is pretty expensive – no wonder they (Crossfit Rising) can afford a gym right across from Metlife in the heart of Ballantyne.  and Item #4 – “there they go running” – oh, it’s just across the parking lot.  A resounding “no thanks!”, let’s get on with the workout.
• Kind of surprised anyone showed up this morning if they read the Preblast.  This was going to hurt.  A car pulled up right at 0515, but it was a FNG to F3 (Odd Job) that wanted no part of the running.
• Apparently Frasier, who “dominated” the Muthaship Monday (per the mumblechatter at M. Tussaud’s place of employment yesterday) has a sophisticated internal clock, but he also avoids the preblast in order to get himself there.  After running the first interval, he said, “My internal clock said that 2 1/2 minute interval was a little long.”  No, just your hearing was off – that was 4 1/2 minutes.
• Most PAX appeared in 2 person combos today (not saying they’re couples) – Honeybee/Frasier, Abacus/M. Tussauds (guessing that Credits and Debits were a big part of the conversation), Outback/Mr. Bean, and Bratwurst/StumpHugger.  Running with someone sure pushes you beyond your solitary max.  Either you’re trying to break away or running to stay close.  Both men benefit.

YHC arrived late to COT, but Mermaid had the joint Bagpipe COT under control.  Check his virgin Backblast for Announcements.

#F3Swift Preblast – Extending Steady State

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

YHC hears often in other workouts, “you guys at Swift are just too fast for me”.  Well, that’s simply not true.  We have a mix of all ability levels.  Some are fleet-footed runners and some are hard-nosed grinders wanting to become more fleet-footed.  Since we generally do time-based intervals, every PAX gets a workout appropriate for them, we regroup, and maintain the 2nd F.  All warm-ups and cool-downs should be done at a 2nd F pace.  Total mileage for the Hour varies between 5 and 6.5 miles, so you don’t have to be training for a marathon to finish the workout.  If it’s ever not this way, it’s the Q’s fault and please let him hear about it!

The hills are off this week, but there is a return to pushing 10K pace in intervals between .5 and .75 mile.  The THANG will be rounds of 4:30 at 10K pace, 1:30 jog to regroup and recover.  We’ll head to the North Community House / Metlife area for wide open lanes and limited elevation changes.

To find your 10K pace, go to http://runsmartproject.com/calculator and input a recent race effort.  Click Calculate > Then click Equivalent tab > find 10K pace per mile.

See you in the Gloom!

#F3Swift – Red Hill Repeats

F3-Swift launched into the soupy gloom at 0515 with 8 9 PAX in tow.

The Thang:

• Head out from the AO at the Vine Restaurant on a little jaunt through the corporate park.  Pullover into a parking lot for 6 Drills and 2 additional striders.  Cross Ballantyne Commons and head to the bottom of Ben Nevis. Warm-up complete!
• While at Ben Nevis – 3 sets of (30sec hill, recover back down, 30sec hill, recover, 60sec hill, recover)
• Head back towards AO with 1 more set of 30,30,60 (last was AYG to Conlan Circle).
• Cooldown 0.5mi
• COT with LBCx20 and 1 minute elbow plank hold

The Moleskin:

• Inspiration for today’s workout came from How to Learn to Love Hills that was referred to by Reddogs from Metro.  We chose the Red Hill Repeats option, for frankly Green Hill is a normal run around here, 3-4minute hills only exist in far North or West of Charlotte, and PAX are not going to run backwards very long before running into something or tripping over the sidewalk (DISCLAIMER).  For the Red Hill repeats, “You can pretty much guess why these are called red hills – because that is the zone you’ll be in: hard! This workout is the exact opposite of the green workout, and it simulates an interval workout in that you follow a hard and easy flow and use the hill as a source of resistance to build strength and power. Run hard up the hill focusing on keeping your stride short, torso tall, looking to the crest of the hill, and driving those elbows back. This is a dynamic interval in that you’re powering up the hill.”  Ben Nevis served us well with being able to accommodate a high slope the whole way, for there was no break while running up for 60 seconds.
• Back at COT 5 minutes early with Bagpipe in sight called for some extra.  LBCs were YHCs idea, but the 1 minute low plank hold was called by Honeybee.  At Ben Nevis while running hills, someone (perhaps Brisket) said, “You can do anything for a minute!”  After about 30 seconds of the plank hold, YHC wanted to quit, but recalling inspiration earlier, it was clear it would have only been possible to make it by being in a circle with the PAX and not wanting to quit early.  Good stuff HB!
• Welcome to FNG Nob Hill (YHC’s cousin).  After a light EH during the family reunion over the last weekend, he insisted to come out and burn some energy before making the long trip today back to SFO.
• Welcome to Swift FNG Stump Hugger.  Posting at a Speed Workout only 8 months into running will be very hard, but it is critical for getting over those running doldrums that can set in once you plateau in fitness.  Nice catching up with you on Cooldown.  Keep coming!
• Welcome to Swift FNG Mr. Bean.  YHC got into a conversation with Mr. Bean and YHC’s cousin about SFO at the end that apparently that messed with brainwaves…Blame it on the Left Coast.
• Abacus Stump Hugger played chicken with traffic today to avoid the stink of the PAX (or perhaps just Tootie) on the Ben Nevis sidewalk.  #readthedisclaimer
• Undertaker Morning After and Brisket were lighting it up under the bright street lights of the hill.  Those boys just need to be seen, and they are off and smoking!  How does that 1 minute feel now?

#F3Swift Preblast – How to Learn to Love Hills

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

The article “How to Learn to Love Hills” has some great ideas on technique.  Read it to get some pointers, and the QIC will be borrowing one of the workouts to use on Ben Nevis tomorrow.

#F3Swift – Dug Deeper, Hit Water

The Virtual Shovel Flag was planted and Swift launched at 0515 (OK, 0516 because the QIC didn’t have “atomic” time) on Tuesday with 7 PAX in tow.

The THANG:

• 1.25mi 2nd F warm-up, 6 drills, 2 additional strides
• Around the Bull Ring – 5 x (6minutes at Threshold pace, 1minute to regroup / turn opposite direction for next interval)
• Cool-down approximately 0.5miles home
• Get back to AO a hair past 0615 to see Bagpipe PAX driving away #shorttimers
• Total miles = Sound off in comments, but should have been longest Swift so far at 6+

The Moleskin:

• Low-battery on GPS watch = No atomic sync for starting time.  Could have used phone, but the phone normally stays in the car.  Reliable 50-Lap Timex Ironman watch with dual Interval timer can substitute for Start/Stop on intervals, for YHC still hasn’t used smartphone as GPS-timer because of carrying it in hand.  Perhaps this calls for a backup solution with arm band, actual hand holding, or belt.  If hand-holding this morning, it would have surely slipped out with all of the sweat.
• For the Theory of the workout today, visit the Preblast to get the understanding of Threshold intervals – http://f3nation.com/2014/07/14/f3swift-preblast-digging-deeper/
• This workout could be individualized for a Mile repeat.  1 Mile T-pace, 1 minute rest.  OR 2 Mile T-pace, 2 minute rest. OR 1.5mi T-pace, 1:30 rest.  You get the idea.  5 x 1 mile at T-pace will probably be the top end for most PAX.  Start with 3 or 4 x 1 mile, work up to 2 x 2 mile, and then go up from there.  YHC recalls a painful 8 x 1 mile with 30 seconds rest in peak marathon training (still trying to forget it).
• A tight group this morning allowed for a good deal of 2nd F pre and post workout.  Not much in-workout chatter…
• We dug so deep today that we hit water and the sweat was poring from everywhere.  Who knew hands sweat so much?  There also seems to be an aversion to going shirtless even when the sweaty shirt ends up weighing lbs and almost suffocating.  For running-only workouts where you don’t need a shirt to keep the grass and dirt off, try going shirtless sometime…this isn’t the YMCA!
• Strange Brew has the SF marathon coming up in two Sundays. Keep him in mind as he winds down his training.  Tapers can be frustrating and are often the time when sickness and injury creep in.
• At one point, Undertaker tested his War Baby legs and had no problem staying out in front.  Keep building and you’ll hold on for longer next time!
• Tootie and Abacus made a solid duo.  Sweat poring and hearts pumping, those rest intervals always seem too short.
• Honeybee is mastering the T-pace.  It’s all about finding that groove (see the video), for this training pace will boost your endurance race times (1/2 marathon and up) better than any other workout.  When you can push at T-pace, everything else seems easier.
• Frasier was on non-FT duty this week and came to prove that he still gets in some running between weeks not at Swift (perhaps FT is a running workout?).  Very consistent intervals and certainly pushed hard each interval.  Somehow never fell off the pace and was flying.
• Some sort of hills are on the plate for next week.  Until then!