Saturday, December 17, 2005
TEMPO WORKOUTS for TUE, 12/20/05
and TRACK WORKOUTS for TH 12/22/05
6:30am group: YMCA.
I will show slightly extended course (1.2M more) to "A" group-to be used for those training for the half or full marathon.
9:00am group: ROSS COMMON
Do warmup run to base of Mt. Baldy and do 3X3' uphill/1' downhill recovery between each rep.
Return to Phoenix parking lot/wooden bridge at base of hill and do 3 repeats up to the dam; jog downhill to bottom between each rep.
At conclusion: do tempo from Phoenix parking lot to top of rise on road past the tennis courts. Then continue with recovery run back to Ross Common. Do your stretching afterwards!
Hope to see more of you participate and help each other with this workout: it's such a fitness builder routine. Alternate the Long Hill Repeats with Tempo Tuesdays and you lay a strong foundation for road racing and trail runs.
Develop the strong uphill legs and you'll see PR's on your road race endeavors.
Hill work builds stronger legs which translates to fewer injuries. Hill work builds terrific fitness too.
TRAINING TIP:
Remember Dec, Jan, Feb are the months for solid mileage training (endurance), Tempo (half mar. to marathon pace training (MP)), Rest (adaptation/recovery time).
CIRCUIT WEIGHT TRAINING (CWT)
We will supplement our program in January with core trainig, circuit weight training in later January at COM in conjunction with April's class. More to come on this.
HILL REPEATS
We will also begin our Hill Repeats after the first week in January. I will be starting our sessions at McGinnis Park and mix it up with repeats over two courses at China Camp....more to come.
Meanwhile keep relaxed steady mileage going: it will pay off in March.
TRACK session for 9:15am group: we are moving it to start at 9:30AM!
Because a good number of you have a kids to drop off at school and the bad traffic delays our usual start time; I'm moving it to a bit later at 9;30am. This will still give us plenty of time to finish by about 10:30 or earlier.
So, those who come earlier let's get the routine established:
- solid 1.5M warmup run
- 6-8 X 20 meter strideouts followed by
6-8 X 40 meter strideouts
to develop leg turnover.
These can also be done after the workout.
Those preparing for the long races are going to be adding 1200 or mile at 10K race pace at the conclusion of the track session. Your goal is to total about 6M of training including the warmup, workout and extra long intervals.
Remember to check this blog for workouts in the future.
Kees ¶ 10:43 PM
and TRACK WORKOUTS for TH 12/22/05
6:30am group: YMCA.
I will show slightly extended course (1.2M more) to "A" group-to be used for those training for the half or full marathon.
9:00am group: ROSS COMMON
Do warmup run to base of Mt. Baldy and do 3X3' uphill/1' downhill recovery between each rep.
Return to Phoenix parking lot/wooden bridge at base of hill and do 3 repeats up to the dam; jog downhill to bottom between each rep.
At conclusion: do tempo from Phoenix parking lot to top of rise on road past the tennis courts. Then continue with recovery run back to Ross Common. Do your stretching afterwards!
Hope to see more of you participate and help each other with this workout: it's such a fitness builder routine. Alternate the Long Hill Repeats with Tempo Tuesdays and you lay a strong foundation for road racing and trail runs.
Develop the strong uphill legs and you'll see PR's on your road race endeavors.
Hill work builds stronger legs which translates to fewer injuries. Hill work builds terrific fitness too.
TRAINING TIP:
Remember Dec, Jan, Feb are the months for solid mileage training (endurance), Tempo (half mar. to marathon pace training (MP)), Rest (adaptation/recovery time).
CIRCUIT WEIGHT TRAINING (CWT)
We will supplement our program in January with core trainig, circuit weight training in later January at COM in conjunction with April's class. More to come on this.
HILL REPEATS
We will also begin our Hill Repeats after the first week in January. I will be starting our sessions at McGinnis Park and mix it up with repeats over two courses at China Camp....more to come.
Meanwhile keep relaxed steady mileage going: it will pay off in March.
TRACK session for 9:15am group: we are moving it to start at 9:30AM!
Because a good number of you have a kids to drop off at school and the bad traffic delays our usual start time; I'm moving it to a bit later at 9;30am. This will still give us plenty of time to finish by about 10:30 or earlier.
So, those who come earlier let's get the routine established:
- solid 1.5M warmup run
- 6-8 X 20 meter strideouts followed by
6-8 X 40 meter strideouts
to develop leg turnover.
These can also be done after the workout.
Those preparing for the long races are going to be adding 1200 or mile at 10K race pace at the conclusion of the track session. Your goal is to total about 6M of training including the warmup, workout and extra long intervals.
Remember to check this blog for workouts in the future.
Kees ¶ 10:43 PM
