Meat & potatoes

Meat & potatoes

DATE: 2023-03-15 AO: Anvil Q: spackles PAX: Point Break, Floor Slapper, Erin Brokavich, thunder_road FNGs: None COUNT: 5 Meat & Potatoes…

PreBlast: 2023 Mile Time Trial Collab

Several of your favorite F3 running workouts throughout the South Charlotte and Waxhaw area have done what they said couldn’t be done.  They have coordinated on something.

Starting on Tuesday, March 28, we will collectively embark on an 8-week training program designed to produce your fastest mile.  It’s time to set the bar for yourself for 2023.

There will be two workouts per week for eight weeks, culminating in a mile time trial at the Community House Middle School track on Saturday, May 20th @ 0600. WXW Express and Swift will host the Tuesday workout each week, and Pursuit and Sparta will host the Thursday workout.  Fast Twitch and Devil’s Turn are a maybe depending on the mood and who’s on Q.  Did you expect anything less?

Fill out this Google Form (link) to register and hold yourself and your F3 brothers accountable (registration not required).  Here is the Google Sheet with responses for  your viewing pleasure (link).

The plan is based on Nike Run Club’s “Find Your Fast” 8-week training program.  We did this plan at Swift two years ago and many PR’s were achieved, including YHC’s.  The plan is on a Google Sheet (link) so that you can save your own version and track your progress and/or make edits if you’d like.  Here are the two weekly workouts:

  • Week 1:
    1. Tue, Mar 28: 8 x 400m @ goal mi pace w/ 60 sec recovery.  Average the 8 intervals for a proxy of your current mile fitness.
    2. Thurs, Mar 30: 2.5 mi tempo run
  • Week 2:
    1. Tue, Apr 4: 200m x 3 going from 10k pace to 5k pace to goal mi pace w/ 60 sec recovery. Repeat 5 times (15 total intervals). Note: rest 120 sec after 10th 200m
    2. Thurs, Apr 6: Fartlek Run: 1 min, 2 min, 3 min, 2 min, 1 min, 1 min @ 5k pace w/ equal recovery
  • Week 3:
    1. Tue, Apr 11: 1,000m @ 10k pace, 500m @ 5k pace, 500m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace w/ 90 sec recovery
    2. Thurs, Apr 13: 1,000m @ 10k pace, 1,000m @ 5k pace, 1,000m @ 10k pace w/ 90 sec recovery
  • Week 4:
    1. Tue, Apr 18: Hill Repeats: 1 min @ 10k pace, 1 min @ 5k pace, 1 min @ goal mi pace w/ recovery jog down hill. Repeat 3 times (9 total intervals).
    2. Thurs, Apr 20: 3 mi tempo run
  • Week 5:
    1. Tue, Apr 25: 200m @ 10k pace, 200m @ 5k pace, 200m @ goal mi pace, 200m @ goal mi pace w/ 60 sec recovery. Repeat 5 times (20 total intervals).
    2. Thurs, Apr 27: Fartlek Run: 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min @ 5k pace w/ equal recovery
  • Week 6:
    1. Tue, May 2: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, 600m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace. 120 sec recovery after 200m intervals and 60 sec recovery after other intervals.
    2. Thurs, May 4: 3.5 mi tempo run
  • Week 7:
    1. Tue, May 9: 8 x 400m @ goal mi pace w/ 60 sec recovery.  Average the 8 intervals for a proxy of your current mile fitness.
    2. Thurs, May 11: 1,000m @ 10k pace, 1,000m @ 10k pace, 1,000m @ 5k pace, 1,000m @ 10k pace w/ 90 sec recovery
  • Week 8:
    1. Tue, May 16: 12 x 200m @ goal mi pace w/ 60 sec recovery
    2. Thurs, May 18: 1,000m @ 10k pace, 200m @ goal mi pace, 200m @ goal mi pace w/ 120 sec recovery
    3. Sat, May 20: 1 mi time trial @ Community House Middle School track @ 0600.  2.0’s are welcome to participate.  There will be plenty of warm-up, and multiple race heats if necessary.  There will be a post-run option for those interested.

In weeks one and seven there is a mile simulation workout (8 x 400m) that will help you identify your current mile fitness and give you a good idea of what you should be shooting for at the time trial.

Some of the prescribed workouts may be shorter than what you’re used to at our F3 running workouts.  If you are on Q for any of these workouts, feel free to modify.

It is recommended that you begin each workout with a 1 mile warmup and dynamic stretching, and end with a 1 mile cooldown.  The goal is to PR but also to get to the starting line in one piece.

Find your various training paces by inputting your goal mile pace or a recent race time here: Link.  “Tempo” pace (not shown on website) is your 5k pace + 25-30 seconds.  It is a pace that you would be able to sustain for a full hour of running and should feel “hard, but controlled”.

5 for the KB Pentathlon

DATE: 2023-03-24 AO: Swole Q: voodoo PAX: mighty_mite, ickey_shuffle, The Worm, MARTA, voodoo FNGs: None COUNT: 5 WARMUP: SSH, Swings, Windmills, Swings, Arm Circles, Swings THE THANG: Day 1 of Week 4 of the KBOMG2 workout program
Kneeling windmill – 3 sets of 5 per side
Double kettlebell pentathlon (4:00 work/AMRAP, 3:00 rest): Set 1 – Double Clean Set 2 – Double Clean to Strict Press Set 3 – Double Jerks Set 4 – Double Snatch Set 5 – Double Push Press
MARY: Mary until out of time (~1:00)
ANNOUNCEMENTS: The Red Cross is after MARTA to schedule another blood drive in June, so keep an eye out.
MOLESKINE:
This workout program definitely seems to have more of a kettlebell sport feel to it than previous programs. The pentathlon is a good example of that. 4:00 is long enough that you have to take breaks, even with small bells. Since Mighty Mite doesn’t have small bells, he was stuck with 20s, which must have been miserable based on how bad the 16s were for me. Strong work by everyone to keep pushing on each set.
COT: YHC took us out

Morning Wood

DATE: 2023-03-24 AO: Mountain-Goat Q: retread PAX: geraldo, gullah, jello, kilowatt, Mayflower, slim_fast, Spammer, wildturkey FNGs: None COUNT: 9 WARMUP: Down to the end of Strawberry Lane, then to the track for stretching. THE THANG: A true crowd pleaser, The Wood Chipper: one lap around the track, take a trip to the end of Woodfox, repeat. This one never seems to get easier. COT: Thanks to Slim Fast for the thoughtful prayers.

13 and 3s

DATE: 2023-03-23 AO: Nightmare-On-Elm Q: kirby PAX: Lafleur, teddyf3, mighty_mite, wildturkey, wingman, midriff FNGs: None COUNT: 7
WARMUP: 13 SSH 13 Steve earls and 13 Hand Release THE THANG: 2 teams did 2 dora 123 2 timez timer 13 min each. Back up the murderhorn. MARY: yes during the workout. ANNOUNCEMENTS: COT: Pray for Janet and the loss of her husband. Thanks again for letting my damaged self lead. Great work put out and remember when we do this together it is easier than doing it on your own. Lafleur by the way never got his white shirt dirty despite my best efforts.

DT032323

DATE: 2023-03-23 AO: -Devils-Turn Q: retread PAX: Astro (Kyle Kirchhoff), Chopper, Dosey Doe, frasier, hairball, Polly, turkey_leg, retread FNGs: None COUNT: 8 Relatively low turnout at DT this morning. A couple pax braved the greenway, three got in some track work, two for Rea-Swans Run-51 route, and Frasier doing Frasier things.

32323 backwards is 32323

DATE: 2023-03-23 AO: Peak-51 Q: baracus PAX: slim_fast, lois, Spammer, gullah, baracus FNGs: None COUNT: 5 Jog to Stumptown park COP – SSH, IW, Sharon Towers, mtn climbers, Peter Parker, Parker Peter
Get a partner (1 partner runs loopi as timer while other does called exercise) – hand release merkins – lunges – LBCs
Conditions allowing: Bear crawl across the field and jog back – repeat 2x
Short discussion about the uniqueness of todays date being spelled backwards is still the same date and next part of workout to celebrate this trivial fact. Didn’t get through all three rounds and there were questions about YHCs math skills.
Start at the top of Sadie Drive Do 23 reps of two called exercises at each side street – McDowell – Side stub street with Townhomes – Next side street Repeat 3x (1 – merkins/squats, 2 – LBCs / dry-dock, 3 – lunges / heels to heaven) note: we ran out of time and skipped round three
Jog back to Carolina Beer Temple for picnic benches Derkins / Dips / Step-ups
ANNOUNCEMENTS: Look out for sign-up genius to help Sensei and wife Julie with driving for radiation treatments.
COT: Baracus

Scrap the workout

DATE: 2023-03-23 AO: Sparta Q: Orange Whip PAX: Mr Brady, Full House FNGs: None COUNT: 3 3 just jogged and talked for the whole hour. New route today. Deeper convos than usual. Not sure Mr. B and I stopped talking for the full hour. Full House must have loved it.

The 3 Amigos

DATE: 2023-03-22 AO: Meaad Q: Unplugged PAX: high_tide, The Worm FNGs: None COUNT: 3 WARMUP: Carried bells from car to the hotbox. Some Swings, some SSH, LSS, some Moroccan night club, some arm circles. THE THANG: Various rainbow spreadsheet tom foolery. Not a double snatch was done. -5 X 3 snatches (l/r)
then, -10 heavy swings and TGU (l/r). 8 rounds
then, -Some sort of “wippsy doodle outside swing switchy the hand thing” followed by a clean and press. Did this for a few min.
then, -Some carries and rows. MARY: -Flutter presses -HBH -Plank till time.
ANNOUNCEMENTS: -something about bleeding for a cause, rucking and cpr for a cause, and running over a bridge in south cackalacky. COT: We did this too.

Rentcops and prisoner squats

DATE: 2023-03-22 AO: Wamrap Q: Alf PAX: Astro (Kyle Kirchhoff), rachel, Kaboom, Watergate, Orange Whip, turkey_leg, DoubleE_F3, Alf, O Tannenbaum, poptart, Horsehead FNGs: None COUNT: 11 WAMRAP Rent-a-cop WAMRAP the other direction.

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