Author Archive Bratwurst

#F3Swift Preblast – new Highlands

Swift will launch at 0530 on Tuesday from The Vine in Ballantyne.  Come early at 0515 for extra mileage and drills.

This week we’ll be doing a previous workout (rounds of 200m-200m-400m), but with the element of elevation change on Ballantyne’s own version of Ben Nevis.  Since this new Highland peak doesn’t have a name yet, we’ll have to come up with something at COT after the effects.

See you in the gloom.

-Bratwurst

#F3Swift – Entrance to Entrance

Swift launched the 2nd ever Speed workout at the Ballantyne AO this week.  5 PAX showed up for the 0515 option to get in a little more warmup and running drills (about 1mile).  The full action started at 0530 with 6 more PAX to head over to the Bull Ring.

The Thang:

  • 9 PAX don’t follow the specific but vague directions to warmup a mosey 1mile over to the Bull Ring.  2 PAX in arrears had to show the way.
  • 12x200m at Repetition Pace (1 mile Race pace – calculate at http://runsmartproject.com/calculator) with each interval followed by 200m jog.  Regroup occasionally to keep the PAX together.
  • Cooldown 0.9mi by stalking the Bagpipe PAX on the way back to COT.
  • Close to 5.0miles running in 45 minutes was no small feat.

Moleskin:

  • Swift FNGs Stumphugger and Horsehead joined Swift veterans (of 1 week) Honeybee and Longhaul for the 0515 option to mosey about 1 mile and through 6 form drills and dynamic warmup exercises.
  • We picked up the rest of the PAX at 0530 to find our way to the Bull Ring for the intervals. The PAX (sans Bratwurst) didn’t ever find Rushmore Dr that would have led them 1mile to the destination.
  • Entrance to Entrance refers to the Bull Ring office buildings being laid out in perfect 200m from each other via the ring.  Next we’ll find out that there are some sort of hidden signs all around Ballantyne pointing to some deep secrets.
  • Guidance to the “Short Distance” PAX on pace for the 200s wasn’t heeded until the accumulation of intervals run harder than R-pace and recoveries run probably too fast were experienced as fatigue.  Adrenaline can push us for a while, just ask YHC about Interval #11. Some fatigue in a workout is normal, but you should always finish feeling like you could run 1 or several more intervals.  Baby steps.  Avoid injury. Not a vomit comet Haggis.
  • Props to Horsehead for coming out early and never stopping on the Intervals.
  • Perfect attendance awards handed out to Honeybee, Longhaul, and Soft Pretzel.  Start your streak next week!
  • Full workout at http://www.strava.com/activities/135670100.  If you are not on Strava, join to record your running workouts and view more details (such as the Interval lap splits).  Also join the group F3Run at Strava.

Announcements covered in the Bagpipe backblast.

#F3-Swift Preblast – Calling all Short Distance guys

Swift will launch at 0530 (with special 0515 option) on Tuesday morning from the Vine in Ballantyne.   If you are looking for a little more cardio in your weekly workout with a break from boot camp style, give Swift a shot.  Perfect week for Swift or Speedwork FNGs.

No, the title is not to draw in the Sprinters and trick them.  We’ll actually be working again on Form and Efficiency doing short (200meters) quick (1mile race pace) multiple intervals (perhaps more than 10).

Launch at 0530 with a jog over to the most technical parking lot YHC has ever seen – we’ll call it the Bull Ring (seen here on http://www.strava.com/activities/133164551 ).  Intervals will commence.

If you want some more technical warm-up with just 1 mile or so of extra running, launch at 0515 from the same parking lot for 7 Drills + 3 Strides to work on efficient running form.

#F3Swift Preblast

Swift will launch at 0530 from the Vine restaurant parking lot in Ballantyne.  As this Area Operation and time currently coincides with Bagpipe, you’ll know which workout you are at by how many Merkins are done in the opening COP.  Swift = ZERO; Bagpipe = more than 0.

The Sons of Ballantyne invite you to another Scottish themed workout.  As one of the most famous athletes that Scotland has ever produced, Eric Liddell’s story is told through the movie “Chariots of Fire”.  On his memorial headstone in China where he died as a missionary, it is written from Isaiah 40:31, “They shall mount up with wings as eagles; they shall run and not be weary.”  Another biblical reference to eagles is from 2 Samuel 1:23 that says, “They were swifter than eagles, they were stronger than lions.”

The initial workout will be a 45minute running workout that we will call the “Eric Liddell”.  For you short distance PAX, be thankful that Eric Liddell’s best events were the sprint events of the 100, 200, and 400 meters.  After a good warm-up, we’ll be doing some quick 200 and 400 intervals with equal recovery.  Total miles (including warm-up, intervals, and recovery) will be between 4 and 5.

Let’s make some Swift SoBs!

#F3DevilsTurn – A breath of Fresh Air

#F3DevilsTurn launched at 0515 with 4 PAX and at 0530 with 1 PAX.

The Thang: 6miles or 4miles along the 4 Mile Creek / Lower McAlpine Creek greenway starting at Rea Road parking area.

Moleskin:

  • It was AWESOME weather today.  Truly a breath of fresh air from our Natural surroundings when it screams COOL…  Brighten someone’s day with an uplifted spirit.
  • Preblast indicated 2nd F for the pace today, and it did not disappoint.  While still a good workout to get the miles in, it was more about talking Marathon training plans (Honey Bee and Turkey Leg are EH for Thunder Road Half or Full) and BRR fun (Turkey Leg, Bratwurst, and Mighty Mite are all in).
  • Not sure if this was the first time, but Mighty Mite joined the 6 mile crew.  He was even still talking towards the end, “I didn’t think I could stay with you guys.”  If you are able to complete the 4 Mile week in and week out, try the 6 one week.  You might surprise yourself.
  • This is a great venue for a early morning run and will make sure you get in some training for the day.  Use it as a Recovery day, challenge day, or 2nd F, but come out and enjoy.

Announcements:

  • Rumors of a F3 discount for Thunder Road in November.  Stand by.

Invasion from Metro

6 Pax took on #F3devilsturn this morning from  the Old Bell entrance of McAlpine Greenway.

The Thang:

  • 5 Pax took on the 6 mile challenge. 1 Pax took on the 4 mile challenge.
  • With no Q in sight, there was a total total disregard for any interval preblast. Just run it.

Moleskin:

  • 4 FNGs to DevilsTurn posted from Governor’s Square. If not for them, there would have been a very lonely morning for both groups. As it was, Swiss Miss was all alone on the 4 mile trip.
  • Great conversation on the route (no intervals).
  • Faster finish over the second half.  Last 1/2 mile was an attempt to catch Swiss Miss…YHC missed by 5 yards.
  • At some point, the plan is to move to 4 mile Creek / McMullen Creek greenway near Trader Joes at Rea rd due to coming construction at McAlpine. We will miss the soft gravel, but gladly still have zero traffic and a mix of boardwalk and asphalt (still no concrete).

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