130225

Week of Monday, February 25, 2013

-Track Night homework posted below for the Everything is Everything Challenge, Monday and Wednesday 5:30p/6:30pm at SAMO High (map for campus parking lot entrance on Olympic Blvd and 6th St)
-Swim Night at 7:30p on Thursday at Culver City Plunge (map)

Single-Sport: Running 

Everything is Everything Run Homework: Week 1/6

Drills – 100 Ups Drill Beginner, 50 Pulls.  100 Ups Drill Advanced, 50 Pulls. Ball of Foot (BOF) Drill with Forward Lean, 3 x 3.  Wall Drill with Lean, 3 x 20 pulls.  Forward Lunge Drill, 3 x 10 each leg.  After completing a drill immediately jog 20-30m before starting the next set.

Cadence –  2 x’s through: 4 x 30 sec @ 94 cadence.  1 x 2 min @ 91 cadence.  Rest 60 seconds between repeats.

Warmup – 100 meter run at 80%, rest 1 minute.  100 meter run at 90%, rest 1 minutes.  100 meter run at 95%, fully recover (3 minutes), then:

Short Interval (Track Night)

400m Time Trial, recover 2:00. Then repeat 200m, rest 1:30, until form/pace deteriorates or you complete 8 repeats.

Long Interval

1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on.  Run hard and fast.

Tempo / Time Trial

13 Mile Run –  Meet at the Totem Pole in Santa Monica for a Saturday morning run!  We will be following the finish of the LA Marathon route.  This is the last long run before the LA Marathon!  Click here for details!

Multi-Sport: Triathlon 

Long Interval

Swim (Monday): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Bike (Tuesday): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on
Run (Wednesday): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Tempo / Time Trial

Swim (Friday): 1 Mile @ 80% of 1200m TT pace
Run (Saturday): 13 Mile Run –  Meet at the Totem Pole in Santa Monica for a Saturday morning run!
Bike (Sunday): 30M @ 85% of 20 Mile TT pace

Formula: (TT pace) x (2 – Tempo %) = Tempo pace.

Notes: Suggested workout days are listed in parenthesis but can be moved around to meet your schedule.  Crossfit as much as recovery will allow, at least 3 times per week.  Allow for one full rest day without workouts of any kind.  Post sport, time, distance, and/or pace to comments.

Track Night regular, Krista, at the VBC Lifting Meet