LT Training at Pursuit – Wk 1
5 men crushed week 1 of an 8-week Lactate Threshold training series at F3 Pursuit. 2 others arrived a few minutes late and missed out on the fun. And YHC had a mustache.
For more on this training series see the PreBlast.
The course was a fairly flat 1.6 mi road/path loop. We’ll be avoiding the Thread Trail during this series for obvious reasons. We may avoid paths as well going forward because it was challenging to maintain LT pace on some of the twists and turns.
We were relieved when the rain subsided a few minutes into our warm-up lap. After ~13 minutes of easy running we got to work on the assignment for week 1:
- 4 minutes @ LT pace with a 2 minute recovery x 6
We paired off by like speed due to a couple guys missing headlamps (always bring a headlamp to Pursuit). Table Slam and Wahoo (both Millbridge residents) joined forces and YHC and Transporter linked up. Frasier was where Frasier always is: out in front. We circled back for the 6 during the recoveries and stayed together throughout. After the intervals we cooled off for about 10 minutes with a slow mosey.
Lactate Threshold (LT) pace is typically somewhere between 10-mile and half marathon race pace. This first week of the plan was good for dialing in the pace. YHC’s intervals started off too slow and got progressively faster as we went along. Now YHC has a better idea of what pace to target for next week. The goal will be more consistent splits. That is always the goal when running intervals. They should be as consistent as possible.
Rock Thrill and Doc McStuffins posted but arrived a few minutes late, after the group had departed. Since the route was not published ahead of time they had no idea where we might be and never found us. Cobains, fellas. The course will be published from now on.
Tune in next time for week 2 of the LT series. We’ll be extending our intervals a bit as we gradually increase time spent at LT pace through the 8 week plan. We’ll do 5 minutes @ LT pace with 2 minutes of recovery x 6.
-TUCK
PreBlast: In Pursuit of a Lower Lactate Threshold
Do you want to run faster with less effort in time for Spring race season? Join us for an 8-week Lactate Threshold training series at F3 Pursuit starting Thursday, March 1st.
I Don’t Even Know What Lactate IS. Does it come from a cow?
Not exactly. Your body breaks down glucose for energy and a by-product of this process is lactate, aka lactic acid. During easy running, your body reconverts and recycles this lactic acid back into energy and efficiently expels the waste products. Therefore, the production of lactate will remain relatively constant while running at an easy aerobic pace, which doesn’t require a huge demand for energy.
As you continue to run faster and demand more energy, the production of lactic acid will slowly increase. At some point, whether it be too fast a pace or holding a steady pace for too long, the production of lactic acid will soar exponentially and your body will no longer be able to convert lactate back into energy and expel the waste products. This point is commonly referred to as your lactate threshold. The lactic acid then floods into your system, muscle power is diminished and you begin to slow down. Ultimately, lactic acid is one of the largest contributors to why you slow down as the race goes on.
Explain Lactate Threshold One More Time. I Zoned Out.
In short, your lactate threshold is defined as the fastest pace you can run without generating more lactic acid than your body can utilize and reconvert back into energy. This pace usually corresponds to 10 mile or half marathon race pace.
Why Should I Care?
By training/running just below your lactate threshold you can begin to improve the pace at which you begin to produce too much lactic acid for your body to manage.
For example, your current threshold might be 9 minutes per mile. This would mean you could run a 10 mile or half marathon race at this pace. As you spend time training at lactate threshold (LT) pace, your body gets stronger, adapts to the increased production of lactic acid, and decreases this threshold pace to, say, 8:30 per mile. Now, since your threshold is lower, you are able to run faster with less effort, which means you can burn fuel more efficiently.
Development of your lactate threshold can be one of the easiest ways to improve your running, both short-term and long-term.
So What About This LT Training Series at Pursuit?
Starting Thursday, March 1st, we will embark on an 8-week LT training series at Pursuit that will progressively increase the amount of time we spend running at LT pace. Here is the plan:
- Week 1 (Mar 1): 6 x 4 min with 2 min recovery (BackBlast)
- Week 2 (Mar 8): 6 x 5 min with 2 min recovery (BackBlast)
- Week 3 (Mar 15): 6 x 6 min with 2 min recovery
- Week 4 (Mar 22): 1 / 2 / 3 / 4 / 5 / 6 / 5 / 4 / 3 / 2 / 1 min ladder with 1 min recovery
- Week 5 (Mar 29): 3 x 10 min with 3 min recovery
- Week 6 (Apr 5): 3 x 12 min with 3 min recovery
- Week 7 (Apr 12): 2 x 20 min with 4 min recovery
- Week 8 (Apr 19): 1 x 40 min
The LT interval pace is somewhere between your 10 mile and half marathon pace. If you haven’t raced those distances before you can use the Jack Daniels Running Calculator to estimate those paces based on other distances you have run. Each week we will start with an easy warm up pace and end with a cool down. In between intervals we will loop back for the 6 and try and keep everyone somewhat together. This plan is completely optional, so feel free to post at Pursuit even if you want to run a steady pace. And always bring a headlamp.
I’m Lost.
That’s ok. Bottom line: dedicate 8 weeks to Pursuit, put in the work, and you will come out the other side running faster with less effort.
Pursuit launches from the Millbridge clubhouse on Thursdays @ 0515: 1401 Millbridge Pkwy, Waxhaw, NC 28173
Another Idiot Joins the Fold
6 men laced up for a hybrid road/trail route at F3 Pursuit.
This week was another all new loop course at Pursuit. The route started on the North side of the hanging bridge on the Thread Trail. From there it went North on Ridgehaven (past Atlas’ house), left on a Thread Trail access trail, and left on the main Thread Trail back to the start. Each loop was about 1.4 miles. Most of us got 3 rounds in. The trail portion was fantastic and the road portion featured a nice climb. All in all this was one of YHC’s favorite routes so far. Thinking we call this one ‘Run Mississippi‘. Do you see the resemblance?:
Great to see Strawberry at Pursuit (site FNG). After some time off he’s getting back into form. Keep it up, Strawberry.
T-claps to Goodfella for posting even though he knew he had to leave early to catch an early meeting Uptown. Strong dedication as always.
Bratwurst showed up before we launched, which is always a plus.
Major T-claps to Atlas for leaving water for us at his mailbox AND for bringing an FNG.
Speaking of which, welcome FNG Wahoo, a Cleveland transplant and Pursuit’s 2nd FNG since we launched on 1/4! Wahoo is a reference to Chief Wahoo, the Cleveland Indians logo/mascot. Do I think Wahoo is going to fit in? Well, he just ran a race called the Idiot Run. So yeah, I think he’ll fit in quite nicely.
Tune in next time for YET ANOTHER all-new course at F3 Pursuit.
-TUCK
Final PreBlast: 2018 BROlympics 2.bro
Important info for 2018 BROlympics 2.bro. PLEASE READ!!!
What: Ten individual events developed to test strength, speed, stamina and physical/mental toughness. Participation in each individual event is optional.
Who: BROlympics is open to all men. All regions invited.
Date: Saturday, February 24, 2018
Time: Please arrive no later than 6 AM.
- Opening Ceremonies at 6:30 AM
- Closing Ceremonies at 9:00 AM
Scoring: This year you will log your event scores/times on an online form on your phone. Please open the form on your phone now so that you don’t have to worry about it on Saturday morning. Here is the link: Scoring Form
Donations: Please bring gently used exercise shirts (preferably F3) and shoes to be donated to Men’s Shelter of Charlotte and Charlotte Rescue Mission
What to bring: Your phone, shovel flag, water, 45 lb KB if you have one, gently used exercise shirts/shoes for donation
Where: Weddington High School Track/Practice Field, 4901 Weddington Rd, Matthews, NC 28104
Parking: Park at Weddington Middle School. Lot entrance is off of N. 12 Mile Creek Rd.
-
- If coming from Weddington Rd, make 2nd right after turning onto N. 12 Mile Creek Rd.
- If heading South on N. 12 Mile Creek Rd., make 2nd right after passing Deal Rd
Events:
- 1600m
- 100m
- Preliminary heats of 8 PAX (1 in each lane), with as many heats as it takes to move through all competitors. 1 final heat of top 8 PAX
- American KB Swing in 90 sec
- Sled pull there/back (as in Spartan races)
- Max reps 135lb bench press
- No time limit, but once initiated cannot rest the bar on the rack or chest
- Kettlebell toss
- 3 attempts per pax
- Dead hang for time
- Timed bucket carry on 200-yard course
- Spear throw (3 throws)
- Points awarded for accuracy
- Medley: “ThePhlygethon”
Medley Course Map:
Final Words
This is a can’t miss event. (Check out last year’s highlights.) No other CSAUP or competition provides this level of 1st, 2nd, and 3rd F. Come and compete against your bros and against your performance at BROlympics 2017. If this is your first games, set a baseline to measure against future BROlympics. Be there for yourself, but more importantly, your bros. SYITG!
Pursuit #5: Figure 8 Loop
5 men posted for the 5th installment of a weekly running workout known as Pursuit.
This week’s course was a 1.5 mile figure 8 loop. For the 1st time the route was 100% on road. We started by heading South up the Millbridge Parkway climb. After conquering the hill the PAX were rewarded with flat or downhill terrain for the rest of the figure 8.
All in attendance got in at least 4 laps, good for 6-7 miles. Hollywood and YHC got in a little extra credit by climbing most of the hill again after the 4th lap. Hollywood continues to get faster. He spent the workout out in front, looping back occasionally to keep the group somewhat together. Maybe one of these weeks YHC will find a course challenging enough to make Hollywood actually breathe heavy.
Rock Thrill and YHC ran together in Thrill’s final tune-up before the Charlotte 10 Miler. We ran easy and mixed in two 1-mi intervals at Thrill’s target race pace. Fun fact: the two of us have a sweat rate that is off the charts. With the relatively warm weather we arrived back at launch looking like we had swam laps instead of ran laps.
Goodfella and Table slam, both Millbridge residents, paired up in neighborhood watch formation and made sure there was no funny business afoot.
Tune in next week for yet another all-new route at F3 Pursuit.
Pursuit aka Millbridge Run #4: Kensington Loop
A fearsome foursome gathered at F3 Pursuit in perfect conditions to get 60 minutes of running in on a new course.
This week’s route was a 1-mile loop that was about 60% on road and 40% on a concrete path through the woods. It was also a fairly hilly route, with 62 feet of elevation gain per trip.
We all got 5-6 loops in this morning, good for 5.3 to 6.6 miles. Not bad, considering the elevation.
Bratwurst had a little calf flare-up, most likely due to a couple steep climbs, and had to skip the last loop. Rest assured, he will be back at it on Saturday (on flatter ground).
Table Slam claims that he feels slower when he runs with us vs. when he’s on his own. Got me thinking. Maybe I’m always slow because I’m always running with other people?
Great running with Hollywood this AM. We were consistently harassed by a bunny or bunnies throughout the run. Luckily we survived to tell the story.
Goodfella texted in sick this AM. Rest up, GF. And thanks for waking me up w/ your text btw.
Pursuit will be back next week with an ALL NEW route in the Millbridge subdivision. #postatpursuit
The Thorn
14 gluttons for punishment posted at The Brave for “The Thorn” at the ‘horn.
Thang
Disclaimer: “I am not a professional, but I am a brofessional, so there’s that.”
Mosey East on Ballantyne Commons, stoping to plank for the 6 at Meadow Run Ln. North on Meadow Run, left on Thornhill Club Dr, Right on Elmstone Dr. Pick out a lifting rock at rock pile on Elmstone and leave it. Mosey to the Elmstone playground and plank up for AMRAP instructions.
“The Thorn” AMRAP:
- Run to top of Murderhorn (Elmstone & Thorncrest).
- Perform 10 burpees
- Run down Murderhorn, stopping at Summitt Tree Ct. for 10 more burpees
- Continue down Murderhorn, stopping at Stonepath Ln. for 10 more burpees
- Continue in the same direction, find your lifting rock and perform 10 rock thrusters
- Run to Elmstone playground and perform 10 pull-ups
- Repeato
Mosey back to Brazwells at 0606 (not 0707 as YHC originally requested).
Moleskin
- T-claps to these 14 men on being the first Brave PAX in AT LEAST 1 week to make it over to the Murderhorn.
- While we weren’t the first to tackle the ‘horn, YHC is pretty sure we spent the most time there in the history of F3 (~45 minutes)
- Here are the results:
- GREAT effort by all this AM. YHC could see us doing this again someday to mark our progress.
- Interesting to see how wildly the Strava elevation climb numbers differ from reality. Looks like Thin Mint, Haggis and Bunker and Wingman have the best watches.
- If any corrections are needed, let me know
- Q schedule is open as of mid-March. Reach out if you want in on this. 2 rules: make it hard and cover at least 4 miles. We checked both boxes today.
- Thanks for the opportunity to inflict pain. Mario, you’re up next.
Announcements
- Frehleys Comet 54th birthday Q tomorrow @ Stonehenge
- Sign up for BROlympics 2.bro – Feb 24 @ Weddington HS
- RunJenRen 5k – March 3rd @ Symphony Park. Reach out to Frasier if you want to help push a SFN chariot.
- F3 Dads – CLT Checkers night – March 17th – see Frasier for details
- F3 Dads – Campout – Apr 20-22 @ Cane Creek Park – see Frasier for details
- Smoky Mountain Relay team is forming. Race is April 20-21. Reach out to Cheddar if interested.
Pursuit
7 men posted at the Millbridge subdivision in Waxhaw for the 3rd installment of a weekly 1-hr run.
This week’s route was a 1.1 mile loop from the clubhouse through Nesbit Park. Roughly 60% road and 30% gravel path. It was a great little course. Allowed you to see your pals more due to the short length and still had a lot of variety.
YHC arrived bright and early, ready to hit the road at 0500 sharp. The only problem was the workout doesn’t start until 0515. Good thing Atlas showed up early (as he always does) to set YHC straight. Was starting to feel a little insecure due to the empty parking lot, but then BOOM… 7 showed up, aka record attendance (6 at run #1 and #2).
Bratwurst made it in a little later than usual (hard to do) and found us w/ a lucky guess of which direction we’d be running. Maybe it was a guess and maybe it was just that Brat knows EVERYTHING about running.
Cobains to Paper Jam, who was coerced into posting with a promise that there would be someone there to run w/ him at PJ pace. Alas, the promised PAX did not post, leaving PJ to go it (mostly) alone. The PJ recruitment battle between Bunker (Devil’s Turn site Q) and YHC is sure to rage on. Bunker, you can have PJ next week since the Millbridge run is closed for The Floater launch.
Great to see Table Slam again, the first “organic” member of our group.
Was great running with Rock Thrill this morning. We stuck together and per Thrill’s CLT 10-miler training plan we did 8 minutes of a fast pace w/ 1.5 minutes of recovery. Felt good to get the legs moving. Come back RT!
After weeks of toiling over a proper name for this run, one has been found AND (as of this morning) added to all of the necessary schedules/drop-downs/websites. The name is…
Pursuit, as in the act of pursuing. Many of us have said or thought “I spent the workout in pursuit of Bratwurst”. YHC thinks that multiple times a week. Whoever your Bratwurst is on any given morning in the gloom, you can relate. There is always someone faster or stronger. Someone to chase. Someone that pushes/pulls you and makes you better. #ISI
Pursuit, as in the effort to attain, or a quest. Each of us has his own reasons for waking up at stupid-o-clock multiple times a week. We are each in pursuit of something. What are you in pursuit of? Speed? Fellowship? Strength? Faith? Happiness? Consistency? Expansion? Whatever you are looking for it will be found if you pursue it with purpose in the gloom with your brothers.
Pursuit, as in a pastime in which we are regularly engaged. For some it’s more of a passion than a pastime. Whatever your focus (running, bootcamps, gear, CSAUP, 2nd F, 3rd F, etc.) F3 is a noble pursuit and one that can help define who you are, or at least who you want to be.
For me Pursuit holds a lot of meaning and that is why it was chosen as the name of this silly little weekly running workout. Hope to see you out there, in pursuit.
Announcement
Pursuit is closed next week due to the launch of The Floater bootcamp (0530 @ water tower in downtown Waxhaw) but will resume on 2/9 with a shiny new route.
Birthed in the Bombogenesis
From Waverly exploratory workout #1 on 1/5/18
Recently it became clear that PAX from both Ballantyne and Western UC were interested in starting a Friday bootcamp at the new behemoth of a mixed use shopping center, Waverly (Prov Rd. & Ardrey Kell). An exploratory bootcamp was organized w/ Argonaut on Q. Argo had a late-breaking conflict, leaving PAX w/ yours truly.
Meteorologists described the current weather pattern as a “bombogenesis”. Seemed fitting for us (at least the genesis part) since this was surely the start of something. After a hypothermia & frostbite-centric disclaimer (11 degrees at 0530), we were off into uncharted territory (also un-sharted territory since Mario wasn’t there).
Thang
COP (all IC): 15 IW, 15 SSH, 15 lateral cotton pickers, 15 MC, 15 merkins
Mosey to 4-story parking deck behind Whole Foods. 10 burpees @ level 1. Run up ramp to level 2. 10 burpees & 20 American hammer. Down stairs to level 1, then up ramps to level 3. 10 burpees, 20 American hammer & 30 flutter. Down stairs to level 1, then up ramps to level 4. 10 burpees, 20 American hammer, 30 flutter & 40 LBC’s. Down stairs and plank for the six.
Mosey South to traffic circle for a 4-leg starfish. 10 plank jacks @ end of each leg & 10 plank jacks each time back to the center.
Mosey to shopping area courtyard for short wall pinball. Run from wall to wall around the courtyard, stopping for 10 reps of wall-related exercises. We did incline merkins, jump-ups, dips, derkins, hip-slappers, step-ups, Bulgarian split-squats and donkey kicks.
At narrow road w/ shops/boutiques on either side, starting at Chuy’s, perform 10 Freddie Mercuries at each of 10 trees.
Mosey back to start and elbow plank for remaining 1 minute.
Moleskin
There is no longer any doubt. This is going to be a great AO. It is gigantic and has all the the features you would want. The amazing thing is, Rea Farms, a 2nd mixed use shopping center currently in early development on the other side of Prov Rd, is even bigger than Waverly. Once that is finished this AO will be a two-headed monster of bootcamp goodness.
There are also plenty of good options already for coffeeteria and/or 3rd F: Panera, Chick-fil-A and Starbucks w/ more coming.
It is also strategically located on the fringes of A51, Ballantyne and Western UC. YHC sincerely hopes that PAX from all 3 areas converge on this site regularly once it is launched.
Huge thanks to the 5 bros that left their comfort zones or fart sacks this morning to explore w/ me in 11 degree weather. It was awesome.
Announcements
Cerberus official launch/convergence this Friday @ 0530. Park next to Viva Chicken.
Millbridge Run #2: RouteFella
6 men posted in balmy 45 degree temps in at 0515 in Millbridge (subdivision in Waxhaw) to get some miles in and continue to get to know this very strong AO.
After greeting and watching Jingles pull in on two wheels, we were off w/ no disclaimer. This week we ran a 1.7 mi hilly loop route which was about 50% on the road and 50% on a shiny new path through the woods over various wood bridges and through 1 tunnel. The first leg of the route featured a long and deceptively steep hill heading South on Millbridge Parkway. This immediately gave us ~100 feet of gain (elevation profile below is backwards). Next up was a left hand turn on Lydgate, Goodfella’s new stomping grounds. Contrary to prior statements made on #Slack, no one pooped on his lawn (but YHC may stop on the way home). Next we headed North on the beautiful new path through the woods, back to the start at the Clubhouse.
Most of us got in around 3 and a half laps, which meant 4 times up the big hill. YHC had a total of ~500 feet of elevation gain and 6.5 miles.
About a quarter of the way through the first loop, YHC accomplished something that had alluded him for years: the mid-workout EH. As we crossed paths with an oncoming runner at the traffic circle on Millbridge Parkway, YHC successfully snagged FNG Ryan w/ these magic words: “This is going to sound weird, but, would you like to join us?”. It was good running w/ him and getting to know him a little bit. Turns out his son was on Goodfella’s son’s baseball team. Unfortunately Ryan peeled off before COT, narrowly escaping the F3 naming process. Hopefully he turns up next week. Near the end of the run, YHC got greedy and attempted to EH a pair of oncoming runners. They seemed less than interested.
Goodfella spent the run breaking in his new headlamp and Hollywood is about to order his own. We got all kinds of lumens up in here.
Another strong performance by Jingles. Keep up the good work my man!
T-claps to Goodfella, Bratwurst and Jingles for having 100% attendance at the Millbridge run. Goodfella’s streak ends next week due to travel, so it’s up to Brat & Jingles to keep the dream alive.
Thanks to Bratwurst for taking us out.
Join us next Thursday at 0515. We launch from the Millbridge clubhouse. Bring a headlamp.
Announcements
- Unofficial Friday bootcamp @ Waverly shopping center at 0530 w/ 0500 pre-run (workout will be named during COT. show up and have a say.). Official launch is next Friday the 19th.
- Posse looking for teammates for marathon relay in Rock Hill on Sat, Jan 20th @ 9AM
- Dromedary Q schedule is empty starting next week. Sign up!
-TUCK