Date: 2024-04-09 AO: swift Q: bratwurst PAX: midriff, Wolverine, flipper, sledge, voodoo, Gump FNGs: None COUNT: 7 WARMUP: Mosey down to Rushmore and preview the loop for the morning. Dynamic stretching then OYO for about 20 minute total warmup.
THE THANG: converting the MilePlan Week 3 Run 1 workout from distance to MOSTLY time-based intervals to keep the PAX together. 1. 1,000m 4:00 @ 10k pace, w/ 90 sec recovery after each interval 2. 500m 2:00 @ 5k pace, 3. 500m 2:00 @ 5k pace, 4. 200m @ goal mi pace, 5. 400m 1:30 @ 5k pace, 6. 200m @ goal mi pace
20min Easy to make our way back to COT.
Two options when doing these shorter 1mi plan workouts. 1) Give an honest effort (10k, 5k, Mile pace) for the intervals and do the workout as called. 2) Sandbag (see WXW Express) and repeat intervals to fill up the time. #1 if done properly will give you enough hard running for the day. Keeps you ready to do the second called workout of the week (this week is 3x 1000m) and gets in enough warm-up and cool-down time for our 1 hour timeslot. #2 may make you feel better, but if extending the number of intervals without the proper training base, you may be hurting yourself in the long run. Always better (in the long run) to feel like you could do more intervals than to suffer and give an less than your best effort on the final part of the workout.
flipper was in top form from the start today. Pushing the pack on each interval. Wolverine warmed up finally and then blew by the PAX on the second half of the workout. midriff ran his dream mile pace for the 1st 200m at Goal Mile pace, but then perhaps came back to his senses and realized that was not sustainable. Gump either did some extra intervals or the communication wasn’t passed on when to start the intervals and skipped some. voodoo filled us in on his kid’s nerd U in Cleveland that canceled classes for the day, not to party, but to journal and experiment at each stage of the eclipse. sledge was on recovery, but pushed hard for the whole hour and pushed through perhaps one of his first Swift workouts.
ANNOUNCEMENTS: – Waxhaw Trail Fest on 4/20 – not too late to signup and participate. Family-friendly event. Bring a shelter if you have one. Details –
f3southcharlotte.com/2024/03/06/wtf-is-happening-on-4-20/; Signup –
docs.google.com/forms/d/e/1FAIpQLSc6L9-1PMe5FOkaTtAxlEXuQyO4JQ2cgJEg0ciYM6rp35pT6A/viewform – Spartan race later this summer. See Wild Turkey for details.
COT: Wild Turkey took out the Bagpipe and Swift PAX.