R-Pace Escalator

  • Workout Date - 10/15/2014
  • Q In Charge - LongBottom
  • The PAX - Amelia, Mr. Head, Large Marge, Holla, Earth Mover- EM, Longbottom
  • AO -

6 men escaped the clutches of the fartsack to come run circles for the last time at Riverside Middle School.  Next week beastside makes the move to Eastside High School for improved track conditions and more options to bring the pain.  Plan on days of hill intervals and neighborhood runs mixed in with our standard “running in circles”.

Congrats to all the pax that participated in the body weight beast!   Special recognition for two of our brothers who crushed it, finishing 2nd (Aloha) and 3rd (Amelia).  See what F3 can do for you #F3Strong.  And it is no coincidence that these two men are regulars at RoF and Beastside-  if you are brave enough to come get faster, come chase them around the track!

1 mile mosey

The Thang

For those new to Swamprabbit interval training R-Pace in repetition pace.  This is the fastest pace we run, only exceptions are a few jail break laps that pop up now and again.  This is the pace that which you ran your mile time trial or your targeted mile time.

Intensity: Reps are fast, but not necessarily “hard,” because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed. If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. Think of Reps as similar to current 1500 or mile race pace.

200 R-Pace / 200 recovery

400 R-Pace / 400 recovery

600 R-Pace / 600 recovery

800 R-Pace / 800 recovery

1200 R-pace / 1200 recovery

Circle up and stretch for 2 minutes

We covered a modest mileage today, but you have to put in the recovery time when you are running at R-pace.  This was sneaky hard!  last 1200 was as bad as our mile time trial!


Anderson launch this Saturday, caravan meeting at Greenfield’s at 6:10

“The Valley” meets every Wednesday at 11:45 outside of Tupelo honey in downtown G’ville

Swamprabbit Social scheduled for Sat. Nov. 1, sign up the family and come out!

F3Connect meets tomorrow (Oct. 16) 11:30 am at Fried Green Tomatoes, please see event invite for details.

More options to work out! check the calendar

Always a pleasure!


Leave a Reply