Running Workout 7/29 and 8/5

For the record, here was today's workout. I wont be there next week, but it would be good to use this one as the workout for next week, too if you're game. Remember to bring water. It gets hot, and there isn't much shade.

Meet at Malley at 5:15, leave around 5:20.
Jog to Buscher Middle School (From Malley, run toward SCU campus, stay on Market St. past Swig. Turn left on Jackson St. (When Market becomes a one-way street). Go onto the Buscher campus through the handball/tennis courts. The track will be on your left, with big, open gates.)
Light stretching
3 set of Drills on the straightaway of the track, about half the length (50 yards or so)
- high knees
- butt kicks
- bounds for height
- bounds for distance
- build ups (start slow, end fast, but not a full out sprint)

Workout:
Sprint:
1/4 lap hard, 1/4 lap easy,
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy,
1/2 lap hard, 1/2 lap easy,
1/4 lap hard, 1/4 lap easy,
Total workout is 2.25 miles + warm up/cool down

Olympic:
1/2 lap hard, 1/2 lap easy,
1 lap hard, 1 lap easy,
2 laps hard, 2 laps easy,
3 laps hard, 3 laps easy,
2 laps hard, 2 laps easy,
1 lap hard, 1 lap easy
1/2 lap hard, 1/2 lap easy
Total = 4.5miles + warm up/cool down

Hard = race pace or a bit faster,
Easy = active recovery, easy jog/walk equal distance.
Work as hard as you want, or just cover the distance at a moderate pace.
Cooldown run back to Malley
Good stretching

Use the chart below, to predict your mile pace based on your lap times:
Lap Times Goal Mile Pace
0:01:30 0:07:00
0:01:33 0:07:15
0:01:37 0:07:30
0:01:40 0:07:45
0:01:43 0:08:00
0:01:46 0:08:15
0:01:50 0:08:30
0:01:53 0:08:45
0:01:56 0:09:00
0:01:59 0:09:15
0:02:03 0:09:30
0:02:06 0:09:45
0:02:09 0:10:00
0:02:12 0:10:15
0:02:15 0:10:30
0:02:19 0:10:45
0:02:22 0:11:00
0:02:25 0:11:15
0:02:28 0:11:30
0:02:32 0:11:45
0:02:35 0:12:00
0:02:38 0:12:15
0:02:41 0:12:30

Stretch it out!

Remember to stretch after each workout. If you don't, you may be paving the way for an injury/irritation down the road. If you do, you'll hurt less (if at all) the next day. Plus, it's a nice way to relax after a workout.

Remember to hold stretches for at least 30 seconds and to breathe!

Here are some suggested stretches, from the experts:
Runners World
Beginner Triathlete.com (corny how-to video!)

Run Workout, July 22

We'll meet in front of Malley Center as usual, at 5:15.
This time, however, we'll jog to Buscher Middle School's track as a warm up. Then we'll do laps on their track to help you get a sense of where you're at with your training. I'll time you and keep track of your splits, so you don't need to worry about anything except running!
Bring water... might be in the low 80's.
See you at the swim practice on Wednesday, and our run practice on Thursday!
Lindsey

Swimming

For those interested, I'm swimming at Aquatic Park on Sunday at 9:00 am. If you are interested drop me a line and let me know you're coming.

This weeks workout

Sprint
Warm-up 6x50 25 drill, 25 swim

3 x 200
#1 temp0
#2 build
#3 50 hard, 100 tempo, 50 hard

6 x 25 quality, all sprint with a long recovery
100 - 200 warm down

Olympic
warm-up 10x 50 25 drill, 25 swim

3 x 300
#1 temp0
#2 build by 100 last 100 should be 85- 90% effort
#3 Hard

4 x 100 maintain best average

1 x 500 free tempo

warm down

great swim practice

Diane, Lester and I had a great swim practice tonight. Worked on sprint sets, drills and a few sets of 200's, fast 50, race pace 100 and finish with fast 50. Diane shared race food with us last week and I really liked Cliff shot block as well as the jellies. Thanks Diane!

Post PacGrove Tri Plans...

A few of us have been talking about "life after the Tri" during our training.

Here are two options to consider:
San Jose Rock'n'Roll Half Marathon (October 3)
Marin County Triathlon (October 30-31)

I just registered for Marin... it's one of the most sustainable triathlons!

Happy training... 9 weeks left!
Lindsey

Publish Post

The Run!

At this point in our training, we should be doing at least 2 runs/week (a long run and a shorter interval run to focus on building strength/speed). For the Olympic folks, the interval run should be about 30 minutes long, and your long runs should be around 50-60 minutes.

Here's what we've been doing on our interval runs:
last week:
warm up (1 Bellomy Field lap, .43 miles)
light stretching if needed
interval set (2 min easy, 3 min race pace) x 5
drills (10 m: high knees, butt kicks, bounds for height, bounds for distance) x 3
builds (25 m: start easy, build to 75% speed) x 3
cool down (1/2 to 1 Bellomy Field lap, .43 miles)

summary: 15 minutes at race pace! Total run of 25 minutes!

this week:
warm up (1 Bellomy Field lap, .43 miles)
light stretching if needed
interval set (2 min easy, 4 min race pace) x 5
drills (10 m: high knees, butt kicks, bounds for height, bounds for distance) x 3
builds (25 m: start easy, build to 75% speed) x 3
cool down (1/2 Bellomy Field lap, .43 miles)

Summary: 20 minutes at race pace! Total run of 30 minutes!

The "race pace" speed is what you'd like to do your race at, or a little faster. This trains your body to run at this speed. Don't sprint or push super hard during these intervals. You need to be able to do all of them equally strong!

For your long runs, find a buddy to jog with - it's much more fun with a friend! This pace should allow for conversation. You're not pushing too hard on these runs... just an easy jog to cover the distance. We have a few more weeks to build your strength with the interval runs. And you should see your long run pace improve!

July 7 Swim workout

Olympic Distance
Your warm up for the first 10 minutes of practice
6 x 50 distance per stroke (DPS) goal is to drop one stoke on the second 25
500 tempo swim
1 minute rest
4 x 200
Easy 200 warm down

Sprint Distance
Your warm up for the first 10 minutes of practice
4 x 50 distance per stroke (DPS) goal is to drop one stoke on the second 25
300 tempo swim
1 minute rest
4 x 100
Easy 150 warm down

Special treat: Everyone at practice got the opportunity to select 2 new energy foods from my box of power food. For those who are testing out something new, please share with
1. what you tried
2. how it worked for you and
3. would you recommend this product?

Alviso Slough Trail. 17 mi Bike Ride this Saturday (Mountain / Hybrid)

Hi everybody.

I would like to invite all Mighty Broncos bicycle riders to a 17 mile ride this Saturday July 10, at 7am that will take us from the Creek trails along Rivermark out to the Alviso Slough Trail that loops way out into the baylands and then back. So far out that I had two turkey vultures circling over me one time when I was out there.

It is mostly FLAT with hard packed dirt - good for a mountain bike or a hybrid.

Please keep in mind that there may or may not be tools available should you have a breakdown. We will all try to be helpful, but everyone should bring their own water, gear, and whatever else they think they need, and if not, then a cell phone with the number of someone useful on the other end.

Its a great ride. All are welcome!

Meet at Rivermark Plaza by the Pete's / McDonalds area 7am.

Chip Cassin

Pacific Grove Triathlon

View photos from last year's event!

-Thanks Pramodh, for sharing these with the team!

Swimming Tips

For those that missed the workout where we watched Phelps & Thorp swim - here it is again.

Few things to watch for:
1. Rotation of the body on the axis (this maximizes the stroke extension)
2. Arms - 45 degree angle under the body for the catch
3. Lower back – slightly arched this brings the hips up
4. Kick- straight legs with pointed toes, just the heals come out of the water

nourriture, comida, food

No matter how you say it, food/a proper diet is key to the success of any training program.

What we should eat
Most of us are aware of the importance of eating fresh produce, and getting the right combination of protein, grains and fruit and vegetables. Salads and raw vegetables are especially beneficial because they have not lost any nutrients due to cooking. Fish and chicken are better than red meat.

What we shouldn't eat
All the bad things you hear about fast foods are true. They shouldn’t be part of your training diet. The amount of saturated fat and low quality carbohydrates in fast foods will not help your training, and in excess will be bad for your overall health.

How much is enough?
Following is a general guideline for what you should be consuming.
59- 6% calories from complex carbohydrates
15- 25% calories from fat (unsaturated when possible)
20- 25% calories from protein

The amount you need depends on several factors including weight, and gender.

Check out this online calculator to get a better idea of your nutrition requirement.

For more information about food and food intake for athletes visit Nutrient Timing for Peak Performance.