Week of Monday, March 4, 2013

-Track Night is at MDR this week. Week 2 homework posted below for the Everything is Everything Challenge,


Single-Sport: Running

Everything is Everything Run Homework: Week 2/6

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 1 min @ 96 cadence.  1 x 4 min @ 91 cadence.  Rest 60 seconds between repeats.

Short Interval (Track Night)

Repeat :30 on :30 off until form/pace deteriorates.

Long Interval

Repeat 6:00 on, 6:00 off, until form/pace deteriorates.

Tempo / Time Trial

One week until the LA Marathon!  For Taper week we will do a 8 mile  (<90 minute) easy run, meeting at PCF Venice.  Click here for details!


Multi-Sport: Triathlon 

Long Interval

Swim (Monday): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Bike (Tuesday): Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Run (Wednesday): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Tempo / Time Trial

Swim (Friday): 1 Mile Time Trial
Run (Saturday): 90 minute easy run!  Taper Week for LA Marathon.
Bike (Sunday): 15k @ 90% 10M Time Trial 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.

100 Ups Beginner Demo


100 Ups Advanced Demo

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