Author Archive Bratwurst

Tune that Body

Despite the Polar Vortex, Bomb Cyclone, or whatever this cold weather is being hyped with, 15 PAX made the decision to Tune the Body at Dromedary outside on Wednesday morning.

The THANG:

  • Disclaimer, start the music accidently, cut the disclaimer short, and then follow me!
  • 5 minute mosey of snaking through the Parking Lot to not get the Pax too stretched out.
  • Once over past the busses, do some dynamic stretching exercises on the sidewalk around the back of the school between the fields.
    • High Knees, Butt Kicks, B-Skip, A-Skip (which may have not actually been A-skips)
  • Short mosey to the Middle School patio and grab some table.  OYO perform a round of the following: 18 Step-ups (9 per leg), 18 Derkins (keep a flat back in line with legs), 18 In & Out sitting on bench.  Then 12 reps of each.  Then 6 reps of each.  Someone leads Mary until everyone is done.
  • Another round of the table exercises with 18 Step-ups Extended (move back one stride from the bench to make more of an extended motion up to the bench and back down), 18 Dips on the bench, 18 Derkins.  Then 12 reps of each.  Then 6 reps of each.  Someone leads Mary until everyone is done.
  • Mosey to the Middle School field/track along the long side straightaway.  Across the field bathed in bus lights being pre-heated for your 2.0s:
    • Bear Crawl across to the other side and jog back.  Mary until the six is in.
    • Lunge Walk (touch knee to the grass) across to the other side and jog back.  Mary until the six is in.
    • Crab Walk across to the other side (or modify when tired to something that keeps at least one hand on the ground, most used Bear Crawl) and jog back.  Mary until the six is in.
  • Mosey back to the patio tables.
  • Perform the following exercises for 60 seconds (these are part of a Core Strength for Runner’s routine found here – click for full descriptions) and then pause while the Q explains the next exercise:
    • 1) Inchworm Plank – walk hands out (keep legs straight), 1 merkin, walk hands back
    • 2) Burp-Mountain Climbers – a Burp (like a burpee, but without the merkin or jump), and while planking run in place 5 seconds
    • 3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up.  After 30 sec flapjack.
    • 4) Scorpion Fighter – Derkin position, swing bent knee under to opposite shoulder, back up and around. After 30 sec flapjack.
    • 5) Side Plank with Leg Lifts – After 30 sec flapjack.
    • 6) Maktar Jai – After 30 sec flapjack to what elbow you start with.
    • 7) Lateral hops into runner position
    • 8) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees
    • 9) Plank rotation to side – elbows stacks horizontal, hand on hip
    • 10) Single Leg Deadlift – After 30 sec flapjack to other leg.
    • 11) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest
    • 12) Superman Plank – 6 count, hand 1, leg 2, hold 3,4,5, down for count, other side.    Time Expired, so mosey to Launch Point.
  • Plank until 6 arrives and everyone (that means everyone Johnny Utah!) is in plank.
  • COT – with Johnny Utah taking us out.

The Moleskin:

  • First time in a while with phone and bluetooth speaker combo.  Notes: when the phone that you are worried about being frozen stays in your pocket and you bear crawl away, the music stops.  Bluetooth speaker being waterproof and portable, but provides good volume, check.  Best way to call instructions over loud music? Still working on that one.
  • Songs that played were here.  These are a part of my sad-clown run workout playlist for high energy, so hopefully they can provide some good motivation for you as well.  I’ve found particular music that is high energy with uplifting and challenging lyrics (that wouldn’t make me blush in front of my kids) to be the best on my music player.  Can really focus on it during a workout and don’t mind repeating it in my mind.
  1. Movin’ – Group 1 Crew
  2. Paisano’s Wylin – Andy Mineo
  3. Insomniac – Trip Lee
  4. You Can’t Stop Me – Andy Mineo
  5. The War Inside – Switchfoot
  6. One Sixteen – Trip Lee
  7. Hero – Skillet
  8. Breathe Into Me – Red
  9. Don’t Waste Your Life – Lecrae
  10. Ignition – TobyMac
  11. Move – MercyMe
  • Haven’t seen Gator Cub and Bunker in a while at Dromedary, so it was great to see them out there.
  • Newer faces Mad Dog and Run Flat keep making regular appearances now.
  • Bunker and Tuck at the 0500 pre-run.  Bratwurst joined in at 0503.  Cobbler and Goodfella joined in at 0515.
  • Cobbler told me that he hoped I didn’t lead a 0.0 workout.  I think that’s what the final 15 minutes were.  Not moving and being subjected to 12 minutes of Mary.  And these aren’t Mary exercises we typically do (see Curtsy Lunge Hop), or can do well for the full 60 seconds.  I found myself having to cut things early on some of them, but that tells me I need to have better core stabilization to hold off injury and be a solid platform to take on harder exercises.  And being a tad sore the next morning told me it was effective.  So, just for Cobbler, next time I won’t lead the 0.0 workout.  Or, just come to Swift on Tuesdays…
  • Goodfella – it’s hard to slow him down, but a 50 yard lunge walk will knock about anyone back.  Seemed to to the trick on Wednesday.
  • A lot of musical workouts at Dromedary over the past month.  While it’s still not a requirement, it’s a good addition sometimes if you are standing around in a circle just breathing hard.  Up to you on how to lead, so…see the first announcement!

Announcements:

  • The Sign-up Genius is updated for 2018 if you want to Q at Dromedary – http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary.  So far there are 51 weeks open in 2018!
  • the Thursday Millbridge Run option was explored and will be a success.  Catch the Slack Blast.
  • the Friday Waverly Bootcamp option was explored and will be a success.  Catch the Slack Blast.
  • will there be a Monday Millbridge Bootcamp option on the horizon?  Check with Goodfella if interested.

 

 

Fartlek a lot to get WARM

The Thang:

  • 0500 – Bunker, Depth Charge, and a late arriving Gumbo tried to get some extra warmth by powering through the pre-run.
  • 0515 – Pretty much followed the Preblast:

PreBlast – Farlek to get Warm

  • with a few exceptions or further explanations:
    • pre-run down and around the Bull Ring to the putting green
    • 5 minutes of warm-up exercises from the latest Runner’s World magazine:
      • Walking Quad Stretch (30 seconds)
      • Walking Piriformis Stretch (30 seconds) – but the Q provided some incorrect form advice, will have to attempt correction next time
      • Frankenstein Walk (30 seconds)
      • Hip Opener (30 seconds) – as Das Boot and Bunker noted, [no good way to comment here]
      • Leg Crossover (30 seconds) – on the frozen asphalt
      • Scorpion (30 seconds) – on the frozen asphalt face down
      • Arm Circles (60 seconds) – why???
      • Inchworm (60 seconds) – no merkins required, this is Swift, we have tradition
    • Route for the Fartlek was from the Putting Green was out to Ballantyne Corporate, up Bagpipe Hill, past SPX, into and around the Premier complex, to the far parking deck (up and down), back down Ballantyne Corporate over the 521 bridge, into and around the Snyder’s Lance lot, across to the Liberty Mutual building, around the outer Bull Ring lots, and then mosey back to COT.
  • Back to COT at 6:14:30 to stare at the Bagpipers finishing off some burpees.

Moleskin:

  • a lively lot of 12, except for Erector – didn’t even know he was there until we were back at the Vine.  Had his best hooded Unabomber look going that covered 99.9% of his skin I guess.
  • Haggis was trying to MAF today?  After a 2nd place finish at the Baxter trail run, he earned it to rumble on at a consistent pace.
  • Citgo and Depth Charge pushing the 10 second sprints today.  Not usual that you get to open up the stride, get forward on the feet and up on the toes, and only have to push it for 10 seconds.  Should have felt effortless for most of the PAX.
  • Wild Turkey pushing the warm-up – what used to be a slightly labored breathing to stay at the front now seems more effortless for him.
  • Voodoo getting back to Swift after a while away – must be the Joe Davis Run where his 2.0 is closer to passing him every year.  One of these days, but not this year!
  • Das Boot had a chance to make it three days in a row working out with Bratwurst since there was a rare Das Boot sighting at Blakovery yesterday (likely one of the closest PAX to that AO), but Bratwurst stayed in the Fartsack yesterday.  We’ll have to try for a new streak.
  • Gumbo is tricking his 2.0s into running the JDR this weekend.  We’ll have to get tips on bribes to get them out of the car into the freezing gloom.
  • Bunker led all F3 SOB PAX with 1,803.1 mi in 2017, and so far he has a 100% attendance record for F3 running workouts on every day of 2018.  How long will he be able to keep the streak alive?
  • Enron was less than 30 miles from catching Bratwurst in 2017, but if he keeps accelerating his training, there will be no mileage contest in 2018.  Enron will run away with it.
  • Long Haul looks to be back at it for the long haul.  Primed for a ramp-up year in 2018 after some injury setbacks last year, he’ll quickly find his stride will get effortless with distance.  Hasn’t lost the speed though!

Announcements:

PreBlast – Farlek to get Warm

The Swift crew will begin 2018 with a simple but effective workout to get warm and prep for the Joe Davis Run.

  • 0500 – Early crew for extra credit
  • 0515 – Leave the Vine for 2nd F Warm-up jog
  • 0525 – Warm-up exercises.
  • 0530 – Not to be confused with the 30-30-1 or the 2-1-30, the 30-20-10 is a Fartlek workout described in this article: http://running.competitor.com/2015/04/training/the-30-20-10-fartlek-workout_127435
    • Here is One Set:
      • 30 seconds jog
      • 20 seconds “normal” running pace
      • 10 second SPRINT
      • Continue for 5 rounds total (5 minutes total)
      • Regroup and Recovery jog for 2 minutes
    • Complete more Sets until time is called to head back to COT
  • 0615 – COT
  • 0630 – Cheddar leads with a question at F3-Timekeeper

12 Days of Swiftmas

Despite having no recollection, during the workout, of the actual 12 Days of Christmas gifts that my true love gave to me, 19 PAX accomplished the 12 Days of Swiftmas”ish” on Tuesday morning in Ballantyne.

The THANG:

  • 0500 – Talk of extra credit captured at least Tuck, Gumbo, and Atlas.  As YHC was late to the prerun, but perfectly in line with the plan put in place a while ago to create the goal of making the prerun to get to the actual workout on time, not sure if there was anyone else.  Strava says no.
  • 0515 – Mosey on the warm-up to the four corners of Ballantyne.  As there SHOULD be Christmas lights on all 4 corners that are working, for some reason our corner did not have lights this morning.  Not worth the effort to cross the road, we continued on trying to avoid getting run over by a “dump truck” (one of the PAX called this out, but evidently doesn’t know the difference between a dump truck and a trash truck), we made it to Brixham Green to finish the warm-up.
  • 0525 – During the warm-up exercises, I was sure that it was the long lost Show Pony in a hat and long pants/tights warming up with us, so I chuckled and welcomed him to the workout (maybe his first ever Swift?).  But then unconvinced that this guy with a beard, smooth stride, and fast wheels like Show Pony WASN’T Show Pony, I quizzed some PAX.  No one knew who it was.
  • 0530 – Commence the 12 Days of Swiftmas”ish” with predictions of modifying to stay under the clock.  Here’s our out of order intervals:
    • 3 French Hens – 3:00 (3 minutes 0 seconds) INTERVAL Pace (2mile race pace, “Hard” effort, aka V02MAx) around the Brixham Green loop.  Watch dem bumps and the slick corner.
    • 2 Turtle Doves – 2:00 jog recovery and regroup
    • 5 Gold Rings – 5:00 INTERVAL Pace around Brixham Green loop.
    • 4 Calling Birds – 4:00 jog recovery.  It was during this time that Joe Schmo introduced himself as the previous mistaken Show Pony, but apologized that he was a LIFO and sped off into the darkness.
    • 6 Geese a-Laying – 6:00 THRESHOLD Pace (“Comfortably Hard” effort, aka Lactate Threshold pace) with a destination of the putting green inside the Bull Ring.
    • 1 Partridge in a Pear Tree – 1:00 jog recovery (first modification that included a little walk and extra time) to mosey to the outside of the Bull Ring.
    • 8 Maids a-Milking – 800m (meters) INTERVAL Pace – one full lap of the Bull Ring.
    • 7 Swans a-Swimming – 700m jog recovery.  Get at least 2minutes of recovery for all of the PAX, this was at least a 2:30-3:00 recovery but nowhere near 700 meters, and it really shouldn’t have been.  Second modification.
    • 10 Lords a-Leaping – 1000m INTERVAL Pace for 1.25 lap of the Bull Ring.
    • 9 Ladies Dancing – 900m jog recovery.  Get in at least 3:00 of recovery, but actually more like 4:00-4:30 to regroup the PAX.  Third modification.
    • 12 Drummers Drumming – 1200m THRESHOLD Pace – OYO make it back to COT in 5:00.  While some PAX got to 1200m, everyone worked hard and found the lot just at 0615 with Bagpipers standing around and waiting.
    • 11 Pipers Piping – 1100m jog recovery.  Out of time.  Fourth modification.  If you feel cheated, ask for a refund.

Moleskin:

  • Holiday themed credit goes to ThinMint and Das Boot (anyone else?).  Thin Mint wore the coolest ugly christmas sweater workout shirt that’s likely ever been created.  He says the M picked it out for him, but we all saw it last week on his Amazon Wish list.
  • Welcome back “kotters” to Rebar who said he’s had a busy work schedule.  Apparently hasn’t lot much of step though and he was working hard.
  • Welcome back “kotters” to Show Pony first time Swift PAX Joe Schmo, who even though he had to LIFO, sounded like he would be back for more intervals at Swift.
  • Long Haul is making Swift Great Again!  Great to see him again after some running setbacks.
  • We’ll give half credit to Depth Charge who asked about the workout the previous night, but since this Software Developer can’t figure out the Internet and Strava, we’ll not know if it actually happened.
  • We’ll give half credit to Haggis, who PAX were asking about why in COT he was holding a bike helmet, as he rode his bike in 7mi and out 7mi to make Timekeeper after the workout but wisely continue recovery after a lot of miles (1600+) in 2017.  You all know that he almost “stumbled” into a Boston Qualifier marathon time at Kiawah two weeks ago, right?  Not sure he felt up to the marathon the day before, he negative splits (runs the second 13.1 faster than the first) his way to a 3:16:00 (7:29/mi pace)!
  • Otherwise, Strava comments handed out (where are you Harry Caray, Vuvuzela, Abacus, Rebar, and Joe Schmo?).  Quite a 2017 for the Swift PAX with several PRs and goals reached!  Let’s keep this thing rolling!

Announcements:

  • Swift is on next week with Rock Thrill on Q promising to give the PAX a JoeDavisRun prep workout that will be sure to give them a taste of the actual course.
  • JoeDavisRun 5K & 10K on January 6th.  Sign-up using F3 discount code of “” for $5 off registration, or fart-sack and donate.

PreBlast – 12 Days of a Swift Christmas

Google search “Christmas themed interval workout” and you basically get results for Bootcamp and High Intensity Interval workouts.  Nothing running themed, at least nothing that would fit in our time allotment.  So, sticking with some previous boundaries of what’s WISE to do with running, we’ll have our own shot at checking off the list.  To get your own INTERVAL or THRESHOLD Pace, go to http://runsmartproject.com/calculator

(Enter a race result, click Calculate, then click Training tab)

The THANG:

  • 0500 – Extra credit 1.3mi (or perhaps someone will find a 1.5mi route one of these days).
  • 0515 – Depart the Vine lot for the Main Event.  Warm-up pace while paying homage to the Christmas decorations in Ballantyne.  We’ll take a little tour that may not last long.
  • 0525 – Commence dynamic stretching and drills
  • 0530 – 12 Days of a Swift Christmas.  Following along and programming the watch may be valuable, but we will be regrouping.
    • 3 French Hens – 3:00 (3 minutes 0 seconds) INTERVAL Pace
    • 2 Turtle Doves – 2:00 jog recovery
    • 5 Gold Rings – 5:00 INTERVAL Pace
    • 4 Calling Birds – 4:00 jog recovery
    • 6 Geese a-Laying – 6:00 THRESHOLD Pace
    • 1 Partridge in a Pear Tree – 1:00 jog recovery
    • 8 Maids a-Milking – 800m (meters) INTERVAL Pace
    • 7 Swans a-Swimming – 700m jog recovery
    • 10 Lords a-Leaping – 1000m INTERVAL Pace
    • 9 Ladies Dancing – 900m jog recovery
    • 12 Drummers Drumming – 1200m INTERVAL Pace
    • 11 Pipers Piping – 1100m jog recovery
  • 0615 – COT back at the Vine

See you in the Gloom,

Bratwurst

Swift – NAME-O-RAMA 12/5/17

Swift NAME-O-RAMA 11/21

Mixer Upper – extended cut

There were several PAX afraid Monday night like with thoughts of “worst. intervals. ever.” and “I can already feel the soreness” and “that looks awful”. Only one apparent sadist, “I look forward to this suffering”.  But, all that had been promised was some return of Mix Mash / Mixer Upper / variable intervals and perhaps some overtime, but hopefully what was gained was confidence and fitness.

The THANG:

Preblast – Mixer Upper #2

  • Modifications:
    • Only one PAX got in 6 200s – Mario.  At least two PAX got in 5 – Frasier and Citgo. Most PAX got in at least 3.
    • Several PAX pushed the pace back to Threshold on the way home, but some were perhaps smarter and made it into a true cooldown.

The Moleskin:

  • Small crew at 5:10 with most there huddling in their cars.  Then the pre-run PAX (Woodson, Tuck, Wild Turkey, Mario, and Atlas … and probably Depth Charge, but he’s computer illiterate so NOT on Strava or any Social Media apparently) showed up, more cars pulled up, and a sufficient crowd of 21 or so headed out at 5:15.  There was one PAX running behind and pulling into the lot at the last minute, and one can only guess that it was Das Boot (because Voodoo and Strange Brew weren’t there – apparently electric cars take a while to warm-up sometimes).
  • Actually ran ahead schedule this week for the warm-up, so we ran through the toes, heels, high knees, and butt kicks rather quickly on a new route through the Met Life courtyard. Ending up at the corner of North Community House and Ballantyne Commons we were ready to go right at 0525.
  • 6 minute intervals at Threshold Pace were noted they should be “comfortably hard” (though Cheddar apparently thought it was his Morning uncomfortable run).  Pace target is about 1 minute per mile slower than your current mile Personal Best.  These can also be measured for distance at 1mile / 1600m and have a normal rest of 1 minute in between.  However, group modifications led towards 6 minutes, and this planned workout that is in a Final Phase of a 5K/10K plan called for an extended 2 minute recovery jog.  If you are ever interested in 5K, Half Marathons, or Marathon workout plans, there are several available that I have compiled into a Google Docs spreadsheet.  More than happy to share.
  • The 200m Intervals at Mile Race pace were designed to get the legs feeling a faster turnover again, albeit while a little tired.  Great for that last push feeling at the Joe Davis Run when you’re going to be flying through the park trail on the way to the finish line.
  • And the closing ~1 mile home was recommended to do again at Threshold Pace, and it appears that some PAX like Bunker, Frasier, and perhaps Mario took the challenge.
  • Welcome back to Harry Caray (a Haggis recruit from the Fort) on his 2nd time at Swift.  Kotters to Rock Thrill.
  • 17 PAX on the Strava Fly-by today: https://labs.strava.com/flyby/viewer/#1293820746?c=dnnx2jfb&z=F&t=1Q7JEs&a=SiMeTTX9Hk31EyFNm1kfTX8dHk2cBR5NXSAeTefoHk2aEB5NaJ8gTYM1Hk3P1R1Nz_0dTbYnHk0Hox5NSeUfTbBfHk0 (checking…yep, it was Das Boot that was late…you can’t hide!)
  • And why do we need to put Comments in the Backblast (that few read) that are already in Slack (that most read) or on Strava (that ALL should read), who knows?
    • Bunker, “I. am. exhausted” (He paid Enron or Will.I.am to ghost write apparently).
    • Wild Turkey (flashback to last Thursday afternoon apparently), “I am dying. RIP legs.”
    • Atlas (either frozen or sore), “I haven’t been able to feel mine all morning”
    • Citgo (who WAS the sadist), “Uncle!”
    • Goonie, who thought the workout was called “I hope I’m not getting shin splints“
    • Mario (who did take the Distance award.  9.4 miles ain’t a bad morning), “I’m ready to do again tomorrow”
  • And after late COT that almost didn’t happen, Cobains to any of the PAX that I left off the list this week.  A shell backblast will be posted soon for last week to give you credit…

Announcements:

Preblast – Mixer Upper #2

PAX that launch from the Vine Restaurant in the Ballantyne AO on Tuesday morning will be treated to a Gaines Gainz special Fixer Mixer Upper workout of varying speeds.

The THANG:

  • 0500 – 2nd F warm-up for the earliest and heartiest of PAX, or perhaps the PAX that just need more time warming up than everyone else.
  • 0515 – Leave the Vine Parking Lot and head towards N. Community House.  Needing to maximize time this morning, we’re going on a direct route through the Ballantyne Resort parking lot.  Arrive at the back porch of MetLife by 0525 having mosied at a warm-up pace suited to the Individual.  Arriving early just means more stretching or jogging.
  • 0525 – Drills and such leading to the N. Community House and Ballantyne Commons intersection.  Note, if arriving late, this is at the light, not at the normal cut through.
  • 0530 – Begin Mixer Upper intro of Threshold Pace (typically 1:00/mi slower than your mile PR, you can find a better calculation here at http://runsmartproject.com/calculator).
    • 6 minute Threshold Pace (close to 1mi for the fastest PAX, these are often known as Mile Repeats), with a 2 minute recovery jog (recovery 1min longer than normal for this distance, for some PAX are in final training stages towards Kiawah Half and Full).  Route will be “up” N. Community House towards Endhaven.  2 minutes to regroup mostly to the Six and cross over median to run “down” N. Community House back towards the light at Ballantyne Commons.
    • 6 minute Threshold Pace, 2 minute jog – “down” towards MetLife
    • 6 minute Threshold Pace, 2 minute jog – “up” towards Endhaven
    • 6 minute Threshold Pace, 2 minute jog – “down” towards MetLife
  • 0602 – Begin Mixer Upper middle of Repetition Pace (1mile race pace, 95% sprint effort)
    • 200m at Repetition Pace using the cones marked at 100m along N. Community House, 2oom recovery back to Cone #1
    • Repeat until you need to:
      • Leave to get back to COT by 0615 (using Threshold Pace) – or –
      • Finish 6 total rounds of 200m, knowing that your closing ~1mi of Threshold Pace will get you back to COT around 0620-0625.
      • Make sure you head back with someone else
  • 0608ish – Close Mixer Upper with Threshold Pace
    • ~1mile (or 5-6 minutes, or where the light crossing Hwy 521 at the resort or Ballantyne Commons comes first) back to COT
    • mind the traffic, don’t play crossy road
  • 0615 – 0625 – Come into COT and get counted (Backblast will be posted…I think)…
  • 0630 – 3rdF Timekeeper discussion – open topic presented by Haggis.

See you in the gloom,

Bratwurst

 

NASCAR is over, let’s carry on the tradition

At 0515 on Tuesday morning, we have the opportunity to bring NASCAR to the great community of Ballantyne!  Dale Junior might be retired, and Bratwurst may be playing his role on Tuesday morning by finishing in the middle of the pack in his last race, but we’ll get to some racing around a circular track!

The THANG:

  • 0500 – Prerun at 2nd F pace to get the body temp up before the main warm-up.
  • 0515 – Mosey over to the Bull Ring.  Meet in front of putting green at 0525 whichever way you choose.
  • 0525 – Warm-up exercises at the Bull Ring parking lot / putting green area.
  • 0530 – Start the Intervals du jour:
    • 6×200 meters at Repetition Pace (1 mile race pace) with 200m jogging recovery on the Bull Ring (stop signs and building markers are our start / stop)
    • Out and back 3minutes (1:30 out, 1:30 back) along Rushmore at Interval pace (2 mile race pace / VO2Max, same as last week) with 2 minute jog recovery.
    • 3×400 meters at Repetition Pace (1 mile race pace) with 400m jogging recovery on the Bull Ring.
  • 0610 – Head to COT
  • 0615 – COT
  • 0630 – 3rd F at Timekeeper where we are doing a Topical discussion until the end of the year.  Stay as long as you want or until 7:30 when your car gets towed from the Vine for them opening for Lunch.  Topic is “Specific examples of someone in F3 impacting your life and why you are grateful.”

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