F3 Knoxville

Category: Run

Week 2 workout, this time during the real week 2, and an audible

THE SCENE: Definitely cold enough
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The standard 1.5 mile jog to the HVA track.
THA-THANG:
Welcome to week 2. For those unfamiliar, we’re in an 18-week training program leading up to the Knoxville Marathon.

The plan (same as last week, this time it’s actually during week 2):

  • 1.5 mile warmup
  • 12 x 400m @5k-10k pace with 400m jog rest
  • 1.5 mile cool down

The audible: 200m jog rest between, not 400m (who needs that much jogging anyway?), AMRAP until 0600 then head back to the AO. More reps, less rest. I made it to 11 400m reps, just over 7 miles total.

It was small but dedicated crew on the track today. Spotter was taking it easy (ish) in preparation for a half marathon this weekend, while Hydro, Alter Boy, and myself were cranking ’em out.

MARY:
Made it back just in time for a few one-armed Merkins with Fast’n Easy.

ANNOUNCEMENTS:
Wishing all the best to Erector in his full marathon Saturday (and Spotter in the half), and safe return for Archie from his boondoggle (I mean business trip) out of the country.

Easy Five

THE SCENE: 35F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Frosty, FNG- Poyo, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan leading up to the Knoxville Marathon. We will be using workouts from that plan in weeks to come and will need to start early to fit it all in. Stay tuned to GroupMe for that updated start time.

Hanson Plan Wk 1 (Speedwork Borrowed from Wk 2)

THE SCENE: 50F Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
400m Track Repeats:
Run one lap at your 5k or 10K race pace. Then slow mosey one lap for the recovery.
Then Repeat. The workout called for 12 repetitions, but due to time, we got in 8 or 9.
Cool Down was a 1.5 mile mosey back to JUCO.
BOM/COT:
Joined in with the Boot Camp guys led by Mandolin.
COUNT-OFF & NAME-O-RAMA
Erector, Cosmo, Spotter, Kick-flip, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan. The plan doesn’t actually call for speedwork this week, but that is not how we roll at JUCO Rush. We borrowed the speed workout from week 2, but cut it short for time. We will need to plan to start earlier than 5:15am in weeks to come to fit it all in.

LoveForJUCOmanjaroPart2

THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie

JUCO: Rush – 1 Mile Cut Down

THE SCENE: 20ish with a nice arctic blast down the final straightaway at the track
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Running
THA-THANG:

1.5 mi warm up to HV track

1600m @ 5k pace or faster
400m float
1200m @ 10 sec faster
400m float
800m @ 10 sec faster
400m float
400m @ 90-95%
200m float
200m sprint

1.5 mile cool down back to AO

MARY:
None

COUNT-OFF & NAME-O-RAMA
6 HIMs brought some hot feet, QIC provided the hot hands
CIRCLE OF TRUST/BOM:
See Mermaid’s JUCO BB