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#Amble Report: Acceleration

Six #Amble regulars posted this brisk morning for a little speed work after only a day’s recovery from the 12 mile #F3GC training run of the weekend.  The longer distances contrasted with the Owens Field speed work seems to be doing its job as everyone continues to get faster and stronger in preparation for the Governors Cup.

Conditions:  50 Degrees & 89% Humidity

The Thang:

Four sequential miles, 16 laps around the track getting incrementally faster by mile.  Mile 1 was intended to be a warmup to prep the body and shrug off the fleece.  Instead after one comfortable warmup lap the speed increased such that the first mile still averaged out to a 8:30 pace.  Mile 2 ratcheted up to about an 8 minute pace, still comfortable but hovering around everyone’s race pace for the GC.  Mile 3 started getting quick as most pax turned in a time between 7:30 and 7:45 with mile 4 maxing out the pace and putting everyone well under a 7:30 pace with several jackrabbits nearing the 7:00 time.  If you know your details, log them below for posterity.

COT & BOM

Moleskin:

  • Today was, for YHC, the first real taste of a cold weather workout.  Time to start planning the layers and picking up the gear needed for the winter months.  As you do so, keep in mind how dark our recent neighborhood runs have been and find stuff with an eye to getting seen in the gloom.
  • Keep Chaser, Splinter, Okra & Abraham’s family in your prayers.

Announcements:

  • Trail Run Friday comes back again as organized by our brothers at #Strut.  The Preblast for the afternoon downPAINment is posted with additional details likely to follow.  If you’d like more information and or plan to attend, please contact AlterBoy at [email protected] so that they can coordinate logistics and have a complete head count.
  • The Pre-Holiday Fuel Challenge began October 14. Here is the pre-blast. A lot of F3Columbia is in on this challenge.  Dairy Free week starts today!
  • The F3Columbia Pull-Up Challenge also launched October 14 with the goal of increasing everyone’s upper body strength. This is a must for the Spring Mud Run. Please check out the pre-blast here: http://f3nation.com/2013/10/14/preblast-f3columbia-daily-pull-up-challenge/
  • Plan to attend (and bring an EH’d friend to) the Birthday convergence this Friday, October 26th at Finlay Park. It’ll be huge.
  • We’re working on at THIRD Palmetto 200 relay team. We’re up around 28 participants so far with more coming from Greenville, Charlotte and elsewhere. This will not be an event you want to miss. Check the pre-blast for details and contact Chaser or YHC if you’re ready to commit.
  • Northeast Big Bang Saturday November 2 at North Springs Park off Clemson Rd. 7-8:00 and a strong downtown contingent is needed to help get these guys off on the right foot.
  • Governor’s Cup training is cresting the hill this week with final 13+ mile race course route this weekend. With the birthday convergence on Saturday, a number of pax are planning on running the route Friday morning… others BEFORE the convergence and yet more will potentially hit it on Sunday before church.  Look for the pre-blast to come this week with full details on the options but please go ahead and let me know which workout you’d prefer and when so that I can try to get everyone running together instead of scattered across too many days and times.

Aye!

 

 

0 thoughts on “#Amble Report: Acceleration”

  1. The last mile was blistering. I think Polo and Sketch came in under 6:30. I was about 6:40. This might be the fastest mile I have run since the President’s Physical Fitness Test in 7th grade.

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