Bring on the SOB Pain

#F3Swift – Ring around the Bull

15 PAX (ties a record) launched from the Vine on a perfectly fine morning to disrupt the quiet gloom of the Ballantyne Corporate Park.

The THANG:

• Start off in the parking lot with some standing high knees, (forgot standing butt kicks), full stride leg swing, side leg swing, ankle rolls
• Warm-up 1.2mi over to the Bull Ring
• 4 x 4min at Threshold Pace (comfortably hard, ~1:00/mi slower than R-pace) with 1 minute rest between each Interval – reverse on the Bull Ring each interval
• 2 x 4min at Interval Pace (2mi race pace, ~0:30/mi slower than R-pace) with 3 minute jog between each Interval
• 4 x 200 meters at Repetition Pace (1mi race pace, this is R-pace) with 200 meters jog between each Interval
• Arrived at COT after Jail Break on last interval of 4×200.
• Long miles at Swift today – between 6.2 (Frehley’s) and 7.

Moleskin:

• While new to Swift, Threshold Pace (T-pace) should at lease be familiar to those PAX who attend Devil’s Turn.  While described as Comfortably Hard, emphasis is on the Hard and not the Comfortable.  It’s a pace you could maintain (if trained properly) for a 1 hour race.  Typical intervals are 1mi with a 1minute rest, 2mi with a 2min rest, or up to 20minutes for a long cruise.  Know your Threshold Pace (and Interval, Repetition) by visiting http://runsmartproject.com/calculator.
• Goal today was just an intro to T-pace, build on that knowing that the next interval is the same time but faster (and more rest), and then finishing out with some Sprints to maintain that form.
• The Interval pace (I-pace) is what we did over a pyramid last week, so the PAX know that it’s also VO2max, or something that should feel hard and have hands on knees at the end of.  This is usually how you will feel in the last 1/3 of any race.  Very hard breathing but not heavy legs. 5minutes max intervals with a rest up to 1minute shorter than the interval.
• The Repetition pace (R-pace) is the fastest we run at Swift.  Today was just about moving fast with a big stride, but trying to maintain good form over a short 200meters.  It should never feel like an all-out Sprint.
• Today’s workout makes having a programmable watch a nice-to-have.  Easy to create workouts on http://connect.garmin.com and download to the watch.  Even through YHC had some annoying pace zone beeps (too fast on warm-up, too slow on intervals), those do also help to train the brain where you should be.  Of course, all GPS watches aren’t 100% accurate, so having the Bull Ring and every 200m measured makes it easy even if you have a simple stopwatch.  You just have to know how to look at it and interpret that :40 on the 200 is a 5:20/mi pace…or 1:50 at the 400 is a 7:20/mi pace, etc.  That’s where the running calculator link above comes in, for it has 1mi pace, with 200m and 400m intervals.  YHC has been known to print out a cheat sheet and carry it to not forget those marks.
• Welcome to F3 Bagpipe vets, but Swift FNGs, Frehley’s Comet, Mic Check, and Chipotle.  Either the peer pressure, the threat of a Mountain Goat leg at the BRR, or an early alarm clock brought you guys out and we hope we made it worth it.  You think the Can Can line on the warm-up was fun, just wait for the Fairy skipping that Haggis loves so much next time!
• Some flyers out there today with Gunny, Haggis, Long Haul, and Cheddar.  YHC may have noticed more, but there was a brief rain at times…
• Mic Check is Area51’s version of Metro’s Easy Rings – doesn’t realize that running longer distances isn’t SO bad (and he’s pretty good), but always holds back enough to fly on the closing sprints.  Nobody was going to catch him today.
• With better direction from the Q next time (like the route for warm-up), we should always warm-up at a pace that is comfortable for you.  Never feel like you have to stay with the pack if that is causing you to feel like you are getting into the workout already (too fast).  Warm-up and recovery at Swift are at your own pace.  The goal is to run the Intervals (the work) at your current fitness level and build from there.  No need to overextend because you only need to run fast enough for the workout, not faster.

Announcements:

• 3rd F starting on Tuesdays at Einstein’s Bagels in Ballantyne. Date TBD.  Already a lot of interest, so this should be a great group.
• Mellow Mushroom happy hour coming up to benefit bridge building effort in South America.   Look for details in Area51 weekly email.

#F3Swift – Threshold Pace

The weekly SOB workout known as Swift will launch at 0515 from the Vine Restaurant at the Ballantyne AO.  All PAX of all fitness levels are invited to push the envelope of their current running fitness.  No man left behind.

The workout will be a complicated mess made easier by a WEINKE for the PAX.  New this week is the Introduction of Threshold Pace at Swift.  If you’ve been to Devil’s Turn, you’ve seen it before.  Know your Threshold Pace (and Interval, Repetition) by visiting http://runsmartproject.com/calculator.

After a warm-up, we will be making our way through this workout at the Bull Ring:

• 4 x 4min at Threshold Pace (comfortably hard) with 1 minute rest between each Interval
• 2 x 4min at Interval Pace (2mi race pace) with 3 minute jog between each Interval
• 4 x 200 meters at Repetition Pace (1mi race pace) with 200 meters jog between each Interval