DATE: 2023-04-25 AO: Swift Q: bratwurst PAX: bunker, das_boot, Chopper, midriff, citgo, Hippie, kirby, retread, flipper, voodoo FNGs: None COUNT: 11 WARMUP: 10min of jogging over to the Johnston Rd bridge. Then about 5min of dynamic exercises along the bridge where there is almost 200 meters length of wide & protected (with a traffic barrier) bike/pedestrian lane and relatively flat. Very well lit and had few cars.
THE THANG: Mile Prep Week 4, Workout 1: 200m @ 10k pace, 200m @ 5k pace, 200m @ goal mi pace, 200m @ goal mi pace, w/60-sec recovery after each interval. Repeat 5 times.
While this was a near repeat of 3 weeks ago, it added an extra 200m into the set and 1k total of more running at the 1-mile goal pace. Definitely harder than the last time with having to put forth a big effort after Round 3.
All of the PAX pushed hard today, and hopefully, most were sensible, for 200m is relatively short and easy to overcook when you need to do the 10k (effort 7.5/10) and 5k (effort 8/10). Save it for the 1-mile goal pace (effort 9/10).
Everyone seemed to fall into a pair/trio but @Chopper. But that didn’t hold him back from pushing it and those last few 200s he had that sprinter form! Looked amazing for a double RESPECT!
While we missed some regulars like Wolverine, we had Kotters for Flipper and Voodoo. Citgo never missed a beat and pushed his group. Hippie found a watch in his closet, but TBD if it had hands or digital numbers. Midriff, Retread, and Das Boot looked like they cruised through this one, but there was some sweat and steam on this cool morning.
Will be thinking about Bunker this weekend on the big race he’s tapering for!
Heal up Kirby and take your time to get back. According to COT, we can only be truly filled with strength when we trust in the Lord to renew our strength.
ANNOUNCEMENTS: Today is the 9th anniversary of the Swift workout in Ballantyne. What started as a migrated SIB workout from Metro, Swift has continually filled me and pushed me because of the guys that Q, those that show up, and the community you all have helped to build that’s led to other run-specific workouts like Chicken Run, Marvin Miles, “rogue” Tigerballs and Bradshaws, Mountain Runs, Pursuit, etc. And the events that you all join with brothers to do. Please continue to invite others, step up to Q, expand to new places, and keep this going.
COT: Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the whole earth. He never becomes faint or weary; there is no limit to his understanding. He gives strength to the faint and strengthens the powerless. Youths may become faint and weary, and young men stumble and fall, but those who trust in the Lord will renew their strength; they will soar on wings like eagles; they will run and not become weary, they will walk and not faint. Isaiah 40:28-31 CSB
bible.com/bible/1713/isa.40.28-31.CSB