Preamble: The Creek is the F3 Summerville/Goose Creek’s Monday/Wednesday running AO. We meet at Goose Creek City hall at 0500. Come out and see all of historic Goose Creek in the dark.
Weather: 80, that’s all I say about that.
Disclaimer: Remember F3 is peer led and may have serious side effects which can hurt. Be careful. F3 is not liable in the event of injury or worse. Work hard, but know your limits.
The Thang: The plan today was to introduce the PAX to an old favorite interval workout of mine. Intervals are cool because they force you to run at your limits but they give you a little break here and there. That said, they still suck. You’re typically running at 5K race pace or faster during the fast parts so you’re really exploring the upper limits of your cardiovascular reserves. But you have to strike a balance. The goal with any interval workout is to stay consistent during the fast parts and execute them correctly. Do it right, recover properly, and you’ll get faster.
The workout was structured thusly.
0.5 mile warmup around the pond with the other guys.
During the lap I placed cones down at the start, then at 100m and 300m. These would serve as markers for the ensuing fun.
After we complete the warmup and return to the start we’ll do the following…. (CRAP, what the heck is that? Oh, its just Stalker living up to his name… Welcome Stalker!)
Run 800m fast
Recover to next cone 100m out
Run 300m fast to the next cone
Recover back to the start
Do this sequence 3 times.
The fast parts feel fine the first go-round. Yeah the 800m gets tough at the end, but you get a little short 100m rest, then you do the 300 fast and get a nice long luxurious 400m recovery. The second time around it gets worse, that 800 is tough almost the whole way through. The little 100m is sweet but short respite, then that 300 feels way too long. 400m recovery feels good. Last 800m is misery…. I don’t know about the other PAX but I’ve got a little cold happening and I felt like doodoo. Like death was near. I was happy to back off at the end of that one. The last 300m sprint for whatever reason felt great though. Got to talk to Stalker for a minute or two. He’s a man on a secret mission. Working on increasing his speed. I’ll look forward to hearing what he’s got planned when he’s ready to share the news. T-Claps to Wiper for always being fast. He was our rabbit today. Good work Redo for pulling off a sub 30minute 10k. Great work by dunkin and recount who continue to push themselves. Recount shared his pace graph and the guy was sub 7 minute pace on his last 300m. Incredible.
Once completed leaders reversed course to run a recovery lap joining the pax completing their final lap.
Couple FIA ladies were out running getting better.
When all was said and done we cleared around 3.8 miles. The PAX completed 3300m of race pace running (a little over 2 miles) over the course of the workout. I’d have loved to get one more repeat in there, but 45 minutes doesn’t allow quite enough time. Stretch it out a little. Talk about the importance of warming up and cooling down when you do a workout like this.
Announcements: 2nd F meeting at TJ’s Thursday Night. 3rd F group at Coffee Cakes Friday morning.
Pledge – Succesffully Spoken
BOM – Completed
Devo: YHC is in a challenging season at work right now. While blessed to have a job that’s challenging and sometimes even fun, I’m having a little trouble with communication lately. Praying each morning to ask for patience and wisdom gives me time to reflect and remember the importance of respect and not giving in to the impulsive reaction that strains relationships. Redo likened it to the difference between the child’s reaction and the adult. Use your grown-up brain when reacting to tough situations.