Devil’s Turn is headed to the SCMS track this week. We start from the 4-mile creek greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am.
The plan is to warm up for 1 mile, reset/synchronize watches, and then proceed into at least a marathon pace run for the rest of the workout. Yep, hit the pace and hold it. You will be glad you did.
Go to http://runsmartproject.com/calculator/ and input a recent race result. Then go to the training tab and get your Marathon training pace. Memorize it and then do it tomorrow for ~50 minutes.
Everyone should determine when to leave the SCMS track in order to run the 2.2 miles back to the parking lot by 6:10 am.
See you tomorrow in the gloom for some good, old fashioned, running.
P.S. This is also a great workout to get pre-tired for the first edition of Ghost Runner at 19:30 ABC Arboredum. http://f3nation.com/2015/05/26/ghost-runner-2015-edition/
P.P.S. #Redpill would be to post at #DevilsTurn, then at #GhostRunner, then at #TheBrave. (~17 miles in 24hrs) Who will be the first to take this challenge? Extra credit would be to post at Wed. AND Thurs. #LibatedCamel sessions in between. The gauntlet has been set.
Despite dire warnings of the sinister nature of the course today and hot humid conditions, 14 men launched from the greenway parking lot headed for Piper Glen to attack some hills. 2 other men (Mall Cop and the illusive Wolfman) launched at an unknown time from the same location, followed an unknown route, and 1 left before sunrise could catch him unawares. No matter the timing, pace, or course these 16 loosely affiliated souls were tested this morning while pushing the pace on challenging terrain.
Before making it out of the warm-up apartment loop, all the PAX were maliciously chicked. It was even about to happen a second time when we all ran away down Rea Rd. There was no one immune (don’t let anyone tell you differently). We will all have to live with this and there will be no excuses accepted.
After leaving the apt loop, the course was the typical Piper Glen hill route and good groups formed at various speeds. There seemed to be quite some ad-libbing of the course today (even neglecting the 2 wayward souls). It seemed that O’Tannenbaum noticed the chalk marks but decided to go out to the clubhouse to see if they had an Arnold Palmer for a mid-run refreshment. Once he found them closed, he made his way back with no issues.
Buttermaker and Sanka (perhaps others?) explored the Piper Glen Dr. exit and seemed to enjoy it. Perhaps we will mix it up a bit with this change to the course in future weeks too. Tootie did not lead Stonecold astray today to the far reaches of Setton House and for that we are thankful.
Bratwurst, Frazier, and Turkey Leg grouped up early and hung together through to the end. Bratwurst was even able to keep up with a bruised toenail from a child’s plastic bucket accident. You have to be careful with those things apparently. #surprisingdangers Frazier is working back into the rotation again after a 2 week hiatus repairing his arm and he didn’t run up the hill backward today. Turkey Leg has been incorporated into an Ultra team for BRR so we should be seeing a lot of him in the coming months.
Kotters to Hannibal who has been absent from DT for some time. It seems that work travels have kept him away. Glad to have you back.
Pretty much everyone was soaked in COT from the exertion and humid conditions. That’s a sign of a good workout if you ask me. Thanks for coming out!
Announcements:
– Convergence Saturday at DayZero @ McAlpine Elem.
– Convergence Monday at South CLT Middle School – 7:00am start
– Sussudio sendoff tomorrow at Joust
– Ghostrunner Thursday nights starting next week
– Swift measurement day – 3rd Tuesday of the Month – In June, SIB will join Swift
– Running form clinic is in the works with Try Sports Blakeney – more details to come
It is hill week at Devil’s Turn. Do you have what it takes to run at a high rate of speed for ~55 minutes over the biggest hills in Area 51?
If you are looking for a #redpill, this is it.
We launch from 4-mile creek greenway parking lot at corner of Rea Rd. and Bevington Place at 5:15 am. We will warm-up run together and then run the hills of Piper Glen. Chalk arrows will be placed appropriately to keep people on the straight and narrow. 4 and 6 mile options available.
Bring your headlamps and blinky lights if you desire to see and be seen.
Today’s Devil’s Turn explored the world of Fartleks which from Wikipedia “means ‘speed play’ in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training ‘is simply defined as periods of fast running intermixed with periods of slower running.'” Now you know.
7 men either didn’t read the pre-blast, or chose willingly to subject themselves to an experimental fartlek workout on the greenway for this week’s Devil’s Turn.
The idea was to liven up “greenway week” and make sure the idyllic surroundings did not lull the PAX into a lax workout. It was complex to say the least (would be much better to be programmed on a watch), but it kept the PAX together and by the end, most were gassed. Overall, it passes the test and will likely make another appearance at the Turn in the future.
Due to the complexity of the workout, it won’t be repeated. See Preblast for the details.
The circling back for recovery periods were good for some periodic 2nd F. At one recovery period, Prohibition and O’Tannenbaum decided to bypass the rest of the PAX and continue on in their own pain caves. They were later found standing on the side of the path in confusion. Must have been a deep cave at that point. They rejoined and we continued.
Silk again lived up to the nickname with the smooth glide run. It is great to have him out when in town between National Guard training missions. He’s solid.
Stump Hugger was pushing it today on his old shoes pain free. Looks like running is coming back into the rotation. Glad to have you back brother.
Teddy and Turkey Leg were drag racing all morning and were laying down a fast pace. Not sure if there were any elbows thrown but if they were, they were discreet. Lot of iron sharpening happening there.
Thanks for going along with the experiment today guys. It was fun!
It’s Greenway week at Devil’s Turn. To mix things up, we are going to try some Fartlek or Swedish Speed Play. No, it’s not what you did in high school under the boardwalk. We will be doing this while running on the boardwalk. Intrigued?
Homework: go to http://runsmartproject.com/calculator/ and calcluate your 5k, 10k, and half marathon equivalent paces based on your recent race results.
We will launch from the 4-mile creek greenway parking lot at the corner of Rea Rd. and Bevington Place at 5:15 am. We will then enter the greenway and follow this plan:
1) 10 min warmup – enjoy your 2nd F
2) (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6
3) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
4) (3 whistle blows) Start a 3 minute run at half marathon Pace, (2 whistle blow) 3 minute jog while circling back for the 6
5) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
6) Turnaround on Greenway (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6
7) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
8) (3 whistle blows) Start a 3 minute run at half marathon Pace, (2 whistle blow) 3 minute jog while circling back for the 6
9) (2 whistle blows) Start a 2 minute run at 10k Pace, (2 whistle blow) 2 minute jog while circling back for the 6
10) (1 whistle blow) Start a 1 minute run at 5k Pace, (1 whistle blow) 1 minute jog while circling back for the 6
11) 10 min cool down (or if you are Haggis AYG) to COT
YHC will bring the whistle, you bring your headlamp, and we will fartlek.
At 5:15 am in the Vine parking lot, 14 men shuffled about expectantly awaiting Bratwurst’s entrance (on two wheels). Alas, that did not occur and YHC suggested we leave him for dead and try to recreate something resembling a 2-1-30 interval workout through Ballantyne CC. After engaging the brain trust, we determined which way we were to circle the CC, and off we went.
After a 0.86 mi warmup mosey, a few dynamic stretches were pursued and a jaunt up Ben Nevis completed the preparation for the main event. At the entrance of Ballantyne CC, group think was again implemented to determine the proper rest periods for the intended 2-1-30 intervals. This was determined to be 1-30-30 respectively and we were off on the first 2:00 interval at I-pace.
The intervals were tough but there were No Scrubs in the group. The PAX stayed together by circling back for the 6 during the rest periods so no one had to say What About Your Friends. At Johnston Rd, the group split with options for 1 mi and 2 mi (Red Light Special) to get back to COT. The 2 mi group overestimated their prowess and came back a bit late.
Mr. Bean, Hard Hat, and Abacus looked fully drenched upon returning to the parking lot. This means that full effort was given on the intervals and they were absolutely killing it. Remember Don’t Go Chasing Waterfalls brothers.
Dolphin is continuing his comeback tour and after only a week is hitting his stride again. It is great to have him out on the circuit again. That’s how you Kick Your Game.
Rock Thrill was pushing the pace as usual and had a slick head covering to hold the head lamp on. YHC will need to check into this clothing as well since we share the same hair style. This doesn’t make us seem Unpretty though, instead this is CrazySexyCool.
Wingman was on the watch today and was also the official phone carrier out there. Das da Way We Like ‘Em though. Keeping us on time and safe.
Madam Tussaud was fast as usual and had good suggestions for the group think effort. The number of miles this guy is putting down are going to have him destroying the mudrun circuit in no time.
Stump Hugger and Spinner were easing into the intervals again and looking stronger. This is How It Should Be Done. Push on brothers.
Soft Pretzel and Haggis were leading the pack today and were Good at Being Bad (but in a good way). Keep up the pace brothers.
Upon reaching the parking lot. Bratwurst eventually strolled in. After arriving at 5:40 for the workout, he proceeded to have his own workout. It may be time for a new alarm clock to Shock Dat Monkey.
Good times brothers. If you have seen The Other Guys, you may see what I did there.
12 men found themselves standing in the 4-mile creek greenway parking lot at 5:15 am. After a rambling speech by YHC describing all of the horrors that were present on the proposed route and that it was essentially every man for themselves, the PAX still chose to follow YHC on an adventure in Piper Glen. It didn’t disappoint.
The route was the typical hill route around the apartment loop then out to the far reaches of Piper Glen and back. There were the standard options for 4, 6, and 7+ miles. It was glorious.
There were 2 site FNG’s (Hardhat and Dear Abby). I am not sure if they knew what they were in for after the rambling safety talk, but they seemed at COT to have made out alright and had a strange satisfied look on their face at the end. I’ve seen it before, that’s the Devil’s Turn runner’s high. You are welcome my friends.
Prohibition was on his first official training run (or at least let’s pretend) after finding out he has been accepted into the Chicago Marathon. This will be his first and it is a great one to start with. We look forward to being a part of your training plan if you will still hang with us mere non-Chicago runners.
Funky Cold and Buttermaker were sighted together and YHC realized how different they really look. This made it less justifiable to have called Funky Cold, Buttermaker a couple weeks ago. It could be blamed on the bad lighting conditions in the parking lot, but they installed lights. So…cobains.
Dolphin was back after an extended departure from DT. It was great to have him back and it will be good to have the ultra legend himself back amongst us. He also has some very interesting CSAUP opportunities brewing (more on that in the announcements).
Horse Head was out there pounding the pavement again today and by the looks of Strava, found his own path resembling something like a double ended lasso. Good distance though so no judgement here. Enjoy the running afterglow on your trip to Seneca today.
Turkey Leg and Exlax flew under the radar today and YHC lost them in the dark cool air. However, it is guaranteed they ran with prowess and power today. Why? … because that’s what they do.
Haggis and Frazier were pushing the pace hard today and seemed to be bounding up every hill. By the end, the decision was made to go all the way up the Piper Glen Dr. hill and around Old Course loop backwards. Haggis states the scenario best…
“Most noteworthy moment at DT this morning was while HB and I were struggling up the big hill on the way back, panting, lungs bursting, legs screaming, Frazier, meanwhile, was slightly ahead gently jogging backwards up the hill while chatting to us about this and that.”
Classic. The man’s a beast. Nothing more to say about that.
Announcements:
– F3 Deathmarch – Friday May 29 @ 7:00 pm on the Booty Loop. Run the 2.9 mile loop as many times as you can. Contact Dolphin for info, preblast coming this week.
– Other CSAUP events planned like obstacle run and trail run at Crowders mtn coming later in the year. Dolphin is your man for that.
– F3 Golf is in process. Prohibition now doesn’t have to announce it any more and can enjoy the fruit of his toil.
This week at Devil’s Turn we will resurrect a pyramid scheme (not Madoff style) last visited back in January. Read below for the various difficulties (pills) that may be selected. It’s a good workout and may just have you reaching for the pain pills later.
We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington Place on Thursday morning at 0515. There are 4, 6, and 7+ mile options available. YHC will bring the chalk to mark the way. See below for the options:
1) Standard Blue Pill (4 miles) – Run 0.75 mile apartment loop, out to Piper Glen, run the Old Course loop and back to lot (perhaps with a little makeup distance down Bevington Place). All this done at a comfortable pace.
2) Aggressive Blue Pill (4 miles) – Do all the above, but instead of a consistent pace, run 1.5 mile at “easy” pace, 1.5 miles at “marathon” pace, and 1 mile at “easy” pace.
3) Red Pill (6+ miles) – Run 1 mile at “easy” pace building to 2 mile at “marathon” pace, 1 mile at “threshold” pace, 1 mile at “marathon” pace, then cool down with 1 to 2 miles at “easy” pace.
Find your applicable paces at the following link: http://runsmartproject.com/calculator
The Piper Glen Hill Routes (both 4 and 6 mile) can be found in the original post here: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
11 men decided against their better judgement to follow YHC out into the dark cool swamp that is the 4-mile Creek Greenway. 2 others forged a different (and arguably more difficult) path out to the SCMS track and back. So there were 13 F3 affiliates in the general area of Devil’s Turn this morning. PAX got between 4.5 and 6 miles at the pace of their choosing.
First off, cotters to O’Tannenbaum who has come out of hibernation since the temperatures are now rising again. In COT, YHC cut him off before he could state his name(s) and age. Cobains my brother.
Mall Cop and Wolfman were the lone wolves this morning and did a quick 4.5 out to SCMS and back. Unfortunately, MC’s knee seemed to be flaring up at the end. Ice that thing, roll your butt tendons, and come back stronger than ever.
Welcome to FNG (Trade-In) who was EH’ed by Bratwurst (in absentia). The man has been running for 39 yrs and has more than 100,000 miles on those wheels. Great to have such an experienced runner in our midst. Welcome and we will see you again soon.
The rest of the PAX ran in several packs and the 2nd F seemed good. The progression run back from Johnston Rd. was painful but satisfying. The PAX even put up with a couple dynamic stretches in the parking lot although many seemed self conscious in front of all the tomatoes coming in from the Greenway. Don’t worry, real men do calf stretches.
Announcements:
– Sign up for golf – almost full
Per the preblast, today should have been an out and back jaunt on the 4-mile Creek Greenway. Thinking ahead, The Mouth and Strange Brew warned YHC that a mitigation strategy may be in order since the greenway was likely covered in water and mud. Even though some may be considering a triathlon in the coming months, today was not the day to start the training effort.
So 9 men set out the opposite direction into the dark cool mist to round the Rounding Run and back. The PAX seemed in the mood to cruise so the 2nd F was good and the tempo moderate to strong the whole time.
At COT, it was learned that it is Sanka’s (WB) birthday today and he was officially now #almostold at an ancient 29. This made the rest of us feel old. We didn’t even enforce the 29 burpees he owed. It was also curious how this fact came out in COT instead of at the beginning of the workout. #smartmove
Strange Brew took the moderate route today and used the time for a shakeout run before his Saturday 10-miler in the mud and muck of the Leatherwood Ultra. Godspeed brother. You are going to kill that thing. I bet you will even find some left in the tank for a second 10-miler to bring Haggis in from his 50 mile Ultra. Haggis, if you are out there, we wish you luck!
It was good running with Funky Cold and Frasier on the run back. Learning about Funky Cold’s 12 years in South Africa working with school children made us feel a little unworthy. It is good some 3rdF is coming to SOB land on April 28. YHC could use some of that at times. It is great to have such good examples all around us within the PAX. Iron sharpens iron not just physically brothers.
POP, The Mouth, and Sanka held a steady pace perfect for BRR and fall marathon training. Good luck next week POP in the Chicago Marathon lottery. If you get in, we can all then live vicariously through you in October. Wait, envy is not a good thing. Oh well, there will be serious #BRRenvy and #ChicagoMarathonenvy in the Fall for us not there.
Cotters to Mall Cop who is coming off an IT band injury who ran with Wolfman which has not been seen for a while at the ‘Turn. In fact, Wolfman was seen twice this morning by the PAX. The legend is real and we are glad to have our regulars back in our midst.
Announcements:
– Mile run trials for Fast Twitch and Swift on April 28 at Community House Middle school at 5:15 am Be there to get your current fitness baseline
– 3rdF for SOB’s (and others) after Bagpipe/Swift on April 28 (and every Tuesday after) at Einstein Bagels across from The Vine, Ballantyne
– Signup for golf now for April 30 tournament