130311

Week of Monday, March 11, 2013

-Track Night is at MDR this week. Week 3 homework posted below for the Everything is Everything Challenge,

Taper Programming for LA Marathon

Saturday: 6-8 miles
Sunday: Rest
Monday: Lift Heavy 5X3 Back Squat @ 70% of 5X3 max
Tuesday: Helen @ 70% effort
Wednesday: 8 x 200m @ 70% effort, 2 minute rest
Thursday: Rest
Friday: Easy 15 minutes
Saturday: Easy 15 minutes
Sunday:  LA MARATHON!  WOOT WOOT!

Single-Sport: Running

Everything is Everything Run Homework: Week 3/6

Drills – 100 Ups Drill Beginner, 50 Pulls.  100 Ups Drill Advanced, 50 Pulls. Carioca, 3 x 10 both directions.  Stable Arm Drill, 3 x 15 meters.  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 –  4 x 1:30 min @ 98 cadence.  1 x 6 min @ 93 cadence.  Rest 60 seconds between repeats.

Short Interval (Track Night)

Repeat 400m, recover 2:00 until form/pace deteriorates

Long Interval

Repeat 1k, recover 2:00 until form/pace deteriorates

Tempo / Time Trial

26.2 Miles Time Trial – Asics LA Marathon!  Come out and show some support!

Multi-Sport: Triathlon 

Short Interval

Swim (Monday): Repeat 75m, recover 2:00 until form/pace deteriorates
Bike (Tuesday): Repeat 800m, recover 2:00 until form/pace deteriorates
Run (Wednesday): Repeat 400m, recover 2:00 until form/pace deteriorates

Tempo / Time Trial

Swim (Friday): 1600m @ 85% pace TT pace
Bike (Saturday): 12 Mile
Run (Sunday): 26.2 Mile Time Trial — Asics LA Marathon

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.