YHC is in the frozen tundra of Canada this week so Long Haul is taking the driver’s seat of this bullet train they call Devil’s Turn. Prepare…
The PAX will be launching at 0515 on Thursday from the traditional 4 Mile Creek Greenway parking area on Bevington & Rea Rd. The course is the standard Piper Glen hill course with the following twist:
Incorporate a 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/).
The Piper Glen Hill Route can be found in the original post here: http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
Suggestion – warm-up 2+ miles (apartment loop + 1.25 miles). 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. If more distance is needed, head out and back on Bevington Place.
Alternative – do 3 to 4×1 mile at Threshold pace with 1 min rest in between.
The Overall Objective – We are in the middle of 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 Bratwurst 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.
5:15 am came and TR was still in the back of his SUV rubbing down who knows what, others were checking the back of their minivans for carbs their 2.0 May have left between the seats, and the rest were just standing around jibber jabbering. It was a lax morning.
Once we got started we immediately fell into rhythm. So much in fact that we resembled a 12 man army unit running in formation. #strangecoordination
The formation broke down at the mile mark where the real work began. The goal was either 1-mile or 2-mile intervals at Threshold pace whichever tickled your fancy.
It all gets cloudy at that point as O2 levels were strained for the rest of the workout. Brat was on some different plan as usual and ran so fast his Swiss miss tassels flowed in the breeze impressively.
Haggis saw red at the end trying to pass Turkey Leg in the last 0.25 mi. TL would have none of that and held him off with a final sprint to the finish.
That’s all I have. Chime in the comments with your observations.
Ok, under the tutoring of the ‘Wurst, YHC is laying the framework for this week’s Devil’s Turn. The plan is in line with the overall Joe Davis 5k/10k training.
Devil’s Turn 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.
Plan is for intervals at Threshold pace. Threshold pace is defined as “Comfortably Hard”. Find yours here at the Pace Calculator at http://runsmartproject.com/calculator (instructions for the calculator athttp://runsmartproject.com/calculator/instructions/).
Suggestion – warm-up 1 mile on the way to South Charlotte Middle School track. Do some strides if needed. Then the work begins:
Option 1 (for the 5k inclined): Proceed the rest of the way to the track and around the track for 1 mile intervals with 1 min rest in between. Aim for at least 3 intervals.
Option 2 (for the 10k inclined): Begin after the 1 mile warmup, into 2 mile intervals with 2 min rest in between. Aim for at least 2 intervals.
Be back for COT at 6:10 am.
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.
That is all. Don’t worry about the temperature tomorrow, you will be warm.
Thunder Road (5k, half, or full marathon) is now over. Now it is time to get back to normal which for the DT faithful is doing some bad ace running over and around the hills of Piper Glen.
If you are in recovery mode, run slower. If you are not in recovery mode, run faster. Goal is ‘marathon’ pace from http://runsmartproject.com/calculator or if the cold weather has you feeling frisky, peak at ‘threshold’ pace for a mile or two in the middle of the run.
YHC will have the chalk to mark the path so Tootie doesn’t go astray again. Also, it will be dry in the morning so the chalk will actually be visible (that is if there is feeling in the fingers to make the marks).
See you there brothers! We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.
This week at Devil’s Turn it will be taper day for those planning to dominate Thunder Road on Saturday. Because of this, there will be even more variety of paces and distances.
Due to the variation, there will not be a central COT at the end, rather if PAX end up finishing together, have an informal COT and disband as needed.
Options – All start from greenway parking lot at the corner of Rea and Bevington Place at 5:15am:
1) Strange Brew Q – 2 to 3 miles at race pace (half or marathon pace) with stretch opportunities
2) Honey Bee Q – 4 miles out to S. Charlotte Middle and back at race pace (half or marathon pace)
3) Need Q – Run the typical Devil’s Turn Tempo/Track day format out to S. Charlotte Middle, around the track, and back for 4 to 7.5 miles to return by 6:10 am. (This option not recommended to Thunder Road participants – save it for Saturday).
That’s it. See you in the moderately cold gloom.
14 of the strongest SOB’s (Sons of Ballantyne) around assembled at the luxurious Elon Park Elementary to put some cold iron to work this morning.
There was some mumble chatter early on about YHC’s inexplicable absence for several months and there was concern that the warmup jog may extend to 12 or 13 miles. However, it was a short jaunt and we soon circled up for the customary warmup COP.
Here’s what happened from there:
– SSH x 30, fwd lunge x 10, IW x 20, side lunge x 10, mtn climbers x 20, merkins x 20
– reassemble at the bells and find a partner (this took much longer than one would have thought. It resembled a mulling around speed dating situation.
– Once suitable partners were found, we performed 5 burpees / partner catch me if you can the long way down to the field (Tweet said light on running not no running)
– Circle up and catch our breath with some plank-o-rama
Perform a circuit of 3 excercises rotated through 3 times
– 2 handed swings x 20 x 3
– Merkins with alternating hand on KB x 20 (crowd pleaser) x 3
– Clean & Press x 20 alternating hands x 3
Line up on side line
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– LBC w/ KB x 40
– Plank carry the KB to mid-field & ball dragger (duck walk) to other side line
– Dying cockroach with bell x 40
Line of Pain
– J-Lo x 20
– Monkey Humpers x 20 (ouch!)
– Dolly w/ KB Press x 15
– Rosalita x 15
Back to cars for one last thrust (in an uncomfortably tight COP)
– 2-hand overhead press x 20
– 1-hand swings x 10 each arm (thank goodness no one let go of a bell)
– Bicep curls x 20 + half way down x 10 + half way up x 10
COT
Announcements –
– Bring in shoes this week to a workout near you (thanks RT for the huge back of shoes today!)
– Sign up for the Joe Davis 5k or 10k (or both). See the main page for details.
– Wingman is Q for Bagpipes tomorrow
9 men….wait 10 men, nope here comes Haggis…. 11 men launched for this week’s DT Hill route at approximately 5:17:57 am. By the time the apartment loop was done, we were 12 (after Marvel came in on two wheels at the end of the loop).
By COT, we were again 11 men (after picking up two other PAX who did their own route to the school and back). A quick math colloquium revealed we had lost Tootie, Skywalker, and Marvel who were later found long after COT getting in some extra (although unplanned miles).
So let’s call it 14 PAX at one point or another at Devil’s Turn today.
Here’s what went down:
1) Most PAX – Ran 1 mile warmup loop around apartments, accelerated to some sort of difficult pace and tried to hold on for the rest of the workout through Piper Glen and back (between 4 and 7.5 miles total distance). That’s pretty much all it was (doesn’t sound like much but it hurts).
2) As said, 2 PAX (Mall Cop and Wolfman) forged their own path and headed out to the school and back. It was a PR day as they also took a spin around the track while there. Nice job Wolfman on the PR for distance at DT!
3) The 3 lost ones (Tootie, Skywalker, and Marvel) toured pretty much all of Piper Glen after missing the turn onto Links to come back. This added a good mile and a half and made them late for COT. They really only missed seeing the clubhouse. Next time perhaps? The search party was commissioned and found them already back on Rea headed in. Reports are that this was Skywalker’s longest run in 5 years. Nice work brother! Perhaps you should let Tootie trick you more often. #inadvertentPR
Shout Outs:
– Frasier is an absolute beast and ran YHC into the ground while still carrying on a (mostly one sided) conversation. #onewordanswersonly
– Haggis put his blinders on and avoided the urge to race through the hills (a serious feat). He has to store up energy for next week’s Thunder Road where he will be running from his house (Ballantyne) to the starting line (Uptown) and doing burpees and rosalita to stay warm before the race start. At least that is the legend. It’s probably true.
– Prohibition, The Mouth, and Stump Hugger will also be competing in Thunder Road. It will be SH’s first half after only 8 months of F3. Congrats brother, that takes dedication! We wish all of you good luck in your taper and best of luck in the race.
– Turkey Leg, Long Haul, and Outback dominated the hills today and get extra points for not getting lost. The hills are no joke and YHC promises they will pay off somehow.
Announcements:
– December 6 Holiday Party – Watch for email and signup in next day or so
– Area51 cold weather gear – Watch for email with details of long sleeve shirts coming in the next days
– Sons of Ballantyne shirts also available on the Mudgear website for preorder – long and short sleeves available.
That’s right, hill week again and we will head to our Piper Glen AO. We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.
The challenge is set below. If you are running Thunder Road, use your own discretion whether to take the challenge or not. Remember, YHC is no professional.
1) 4-miles – run 1 mile warmup at fellowship pace then remaining 3 miles at “marathon” pace from the running calculator link below. Use your 1-mile speed showdown time in the calculator.
2) 6-miles – run 1 mile warmup at fellowship pace then remaining 5 miles at “marathon” pace from the running calculator link below. Use your 1-mile speed showdown time in the calculator.
3) Red Pill – run 1 mile warmup at fellowship pace then run the Piper Glen hill course at “marathon” pace. Instead of stopping back at the greenway parking lot, go out on Bevington Place toward the track and run until it is time to get back for COT at 6:15. Total distance will depend on speed but could be around 7 to 7.5 miles.
See your proposed paces at http://runsmartproject.com/calculator using the 1-mile race time from the speed showdown.
If you have forgotten the route or would like some homework, see this previous blast for info.
http://f3nation.com/2014/06/18/devils-turn-preblast-time-to-hit-the-hills/
It is tempo / track day again at Devil’s Turn. We will launch from the 4 Mile Creek Greenway parking area http://goo.gl/maps/Whecl at the corner of Rea & Bevington on Thursday morning at 0515. There are 4, 6, and 7+ mile options available.
See below for the options:
1) 4.4-miles – run 1 mile warmup at fellowship pace then remaining 1.2 miles to track, rest or stretch, and then run 2.2 miles back to COT by 6:10. Pace is up to you, but marathon pace recommended after the warmup period.
2) 4.4 to 7.5 miles – run 1 mile warmup at fellowship pace then remaining 1.2 miles to track, continue onto the track circling it until it is time to leave to run 2.2 miles back to COT by 6:10. Pace is up to you, but marathon pace recommended after the warmup period.
3) Red Pill – Do some creative variation of speed between “Easy”, “Marathon”, and “Threshold”. If Bratwurst is there, you can just try and follow him for a while (good luck).
See your proposed paces at http://runsmartproject.com/calculator using the 1-mile race time from the speed showdown.
See you in the AM!
With our fearless leader out with a face injury, YHC took the reins and 5 Swift SOB’s took to the rough streets of Ballantyne to put in some speedwork.
The Thang included a 1 mile warmup followed by various prancing / ballerina type movements. The main event was 4 x 200m, 2 x 400m, 1 x 800m, 2 x 400m, 3 x 200m. Total distance was roughly 5.5 miles.
Long Haul was kickin’ it this morning. There was a strong conclusion that he sandbagged the 1-mile time trial last week because he was blowing that pace out of the water this morning.
The Madame is on a mission for speed and has a program laid out to get him to total domination of the mud run circuit. You will also need to work on your pre-game routine of going in the woods to get your mind right (Haggis trick).
Strange Brew and Wing (space) Man are deep in the training routine and are working it. Intervals are good for you (they must be because they suck – SB).
Thanks for the good run brothers. Always a good time!