F3 New Orleans

Tag: Wally Sprint

  • Beware The Ides of March – from Hawgcycle

    Some people argue that the Wally Sprint is the best workout in F3 NOLA. YHC was hoping not to tarnish it’s reputation by taking the Q this morning. As I headed out the door I was greeted with a lightning strike and thuderclap. What?!? Is it supposed to rain? Quick check of the phone and yep. I put my bike back up, grabbed the truck keys and modified my plan on the 2 minute drive to Pontiff.

    Was pleasantly surprised to see 4 hearty souls waiting for me in the gloom. We proceeded to do a little CCC training
    – 1 mile warm-up jog around the park
    – 4 accelerations
    – 0.75 miles at 10K race pace.
    – .25 mile recovery jog
    – 0.75 miles at 5k race pace.
    – 0.25 recovery jog
    – 0.75 miles at 1 mile race pace.
    – 0.25 recovery jog
    – Cool down jog to close it out.

    In the end YHC logged 4.8 miles. We all agreed that the final 0.75 miles at our mile pace was difficult to say the least. The entire workout was in the rain, but it never go that bad. As Big Willy said, at least it wasn’t 15 degrees colder.

    We went over announcements, Frac saved MacGyver, and I prayed us out to close.

  • The Wally Ladder – from Fracsac

    The Wally Sprint is one of the most undervalued AOs in the region. YHC decided to step up and take the Q. The following was outlined, following the disclaimer:

    1 mile warm up

    Ladder work:

    100 meter race pace
    100 meter recovery

    200 meter race pace
    100 meter recovery

    300 meter race pace
    100 meter recovery

    400 meter race pace
    100 meter recovery

    Down the ladder and back up until time runs out.

    Welcome to our FNG – Welcome PVC!

    COT

    Good Stuff!

  • Olympic Training – from Fracsac

    It was a long shot, but worth a try. YHC reached out to Dennis Shaver to see if he could up our sprint game. He said the only day he could join us was 15 February, and he would make us masters of the sprint. YHC had no idea he would bring the LSU marching band, which woke up the Pontiff neighborhood! It was an incredible display of track and field glory! Coach assured YHC that he could get these legs to Olympic speeds in just 45 minutes! These legs have never moved faster than they did today. The marching band and cheerleaders helped too. The entire neighborhood gathered on the bleachers to witness history in the making. It was glorious!!

    COT was quick….

    SYITG

  • 1.1 – 2.1 – 3.1 – 4.1 and Hawg 10 K – from Hokie

    3 Pax showed up on a gloomy “Moist” day

    1 mile opening mosey followed with 100 meter Sprint and 100 Mosey, 200 Sprint 100 Mosey, 300 Sprint 100 Mosey, 400 Sprint 100 Mosey, then 300-100, 200-100, 100-100, 200-100, etc…

    At 6:10 we did “Bell Curves”. Start at goal line, get to 100% by 50 yard line and taper…. rinse and repeat.

    Slow down with mosey to flag for some stretching

    Thanks for showing up Hawg & Moist

  • FracSprints – from Fracsac

    Two Yutes and Thumb War gathered at Pontiff to see what horrible sprint work Pai Gow sent to YHC. Spoiler alert: it was beyond horrible!
    With the shovel flag planted, a brief disclaimer was given, then we got to it.

    1 mile warmup at a conversational pace.

    The Thang

    15 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    60 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    15 second race pace, 15 second easy jog

    Two minute recovery

    Rinse and Repeat x 4

    One lap cool down followed by 3 minutes of stretching.

    4.25 miles completed

    COT

    Coffeteria

    SYITG

  • Wally Sprint ~ Party of One – from Hokie

    We came, we moseyed, we left…. and by we I mean me 😉

    The highlight of the morning was coffeeteria with @War Eagle after driving thru the drive thru at PJ’s Vet’s.