Millstream Fartleks

The temp was perfect for morning fartleks… and to add to the fun, we turned right out of HCES, not the flat route left.

The Thang:

Mosey out of HCES to the parkway, headed to Christianbury. Goal was to slow mosey on the down hills and fast run up the hills.

Slow mosey the Parkway until after Downfield, sprint up to Bells Mills. 1 min recovery.

2 x 30 sprints on Christianbury with 1 minute recoveries in between until we met Millstream.

Slow mosey down Millstream until the bottom, then over 1 minute run up to Legolas. 2 minute recovery.

Left on Clark Creek back to the Parkway with a 30 sec on, 1 min slow, then 15 sec on, with a 1 min recover left, down the Parkway. 1 min + fast run up Millstream to Christianbury. 2 min recovery.

mosey down parkway a 100 yards before Downfield, then sprint up to the power boxes at the top of the hill. Slow mosey to HCES entrance. Sprint up to rabbit hole. slow run to Shelly. Sprint up Shelly to bus entrance. Then 30 sec on, 1 min mosey wrapping around Ridge with a 1 min on, 1 min off onto Street Rd. Finishing with a 90 sec recovery with a final 1 min+ dash back to the parking lot.

The Moleskin:

1. Great change up for Speed today, which got us some hard hill runs. Appreciate you all being there.

2. 4.6 miles around 40 minutes. Racking up the BRR training miles.

3. Much of me looks forward to returning to the cone drill workouts.

4. Kato pounded a can of Spaghetti O’s immediately following the workout. I hope it worked for him, because my I got sick watching him open the can.

Have a great day!

Stoli

4 thoughts on “Millstream Fartleks

  1. Skipper

    Nice change-up with the Q @Stoli. When I was late leaving the house I thought for sure I’d find you in the back parking lot with your cones. Glad I wasn’t 30 seconds later or I would have missed you guys on HC Pkwy. #chickenstrip

    Spaghetti O’s?? Yikes, glad I had to run back to my car and miss that spectacle. I guess I can’t knock it because whatever @Kato is doing is working for him. #strong&fast

  2. Kato

    My Boss has run over 50 marathons and ran the BRR a number of years in ultra teams. He told me that his fuel plan for the race was to eat a small can of Spaghetti O’s immediately after each ran leg. He is either a genius or is playing a joke on me. Either way, that’s what pre-race testing is for, isn’t it? I downed it with a bottle of chocolate milk. It wasn’t delicious but it wasn’t horrible.

    He also had a number of “close encounters with dogs” stories. His advice:
    1. Stare it down
    2. If it approaches, yell at it: “Bad Dog!”
    3. Failing the first two, scream like a girl and run.
    Apparently, he’s done all three.

    Stoli is a beast. When we slowed down for recovery, he would often coast back to the 6 to check on everyone. Then he’d charge forward, catch the leaders for the sprint and repeat the process again. I felt old watching him.

    Listening to Fillibuster and Nanny plan after this cruise, and many others, provided what I’m sure is only a glimmer as to the work both of them have put in towards planning this event. T-claps and much appreciation to you both.

    It’s been a pleasure running with my teammates over the last several months. Watching everyone work tougher, push each other, and get faster/stronger has been great and is much more fun than preparing for an individual event. I’m really looking forward to this.

    Skipper: Wish you were joining us…..You too Frodo. Christmas vacation is overrated. Jesus wasn’t even born then.

  3. The Nanny

    @Stoli Good stuff today. Needed it. I have been doing a lot of running slow during training for this race. I forgot what speed is like.

    @Kato Agree with you – training as a large group for the #BRR has been a blast. I may only pick “group” events going forward b/c it makes the training journey as fun as the actual event.

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