SCHEDULE FOR WEEK OF JAN 16th
We will only have a 6:15am class on Monday, Jan 16th.
NO class on Friday, January 20th
Friday, January 13, 2012
Sunday, January 8, 2012
Week of January 9th, 2012
I wanted to let you all know of some changes that have been happening with my blogs and training sites. As you know, I am involved over at Crossfit Valley Park quite a bit these days. We will be launching a Crossfit Endurance program over there on January 24th. I hope you all are making plans for a Spring running season, and although I will not be holding our Tuesday/Thursday running classes this spring, I will have classes available at Crossfit Valley Park if you would like to join in. Please visit www.cfvpendurance.com for weekly endurance workouts and all the latest information regarding endurance training.
I will continue M-W-F bootcamps at Anytime Fitness at 5:15am and 6:15am.
OPEN INVITATION -- If any of the ladies are interested in joining in on a Crossfit Workout, we are having a ladies night at CFVP this Friday night at 6:30pm. Let me know if you want to come, would love to have you!!
I wanted to let you all know of some changes that have been happening with my blogs and training sites. As you know, I am involved over at Crossfit Valley Park quite a bit these days. We will be launching a Crossfit Endurance program over there on January 24th. I hope you all are making plans for a Spring running season, and although I will not be holding our Tuesday/Thursday running classes this spring, I will have classes available at Crossfit Valley Park if you would like to join in. Please visit www.cfvpendurance.com for weekly endurance workouts and all the latest information regarding endurance training.
I will continue M-W-F bootcamps at Anytime Fitness at 5:15am and 6:15am.
OPEN INVITATION -- If any of the ladies are interested in joining in on a Crossfit Workout, we are having a ladies night at CFVP this Friday night at 6:30pm. Let me know if you want to come, would love to have you!!
Tuesday, December 27, 2011
Week of December 26th
Hope everyone had a great holiday, I know most of you are working light or not at all this week, so we will only offer the 6:15am class this Wednesday 12/28 and Friday 12/30.
Run workout #1: 8 200m runs with 2 min recovery between intervals. Concentrate on quick turnover, and full recovery between repeats (200M = .13 on the treadmill). Following workout 3x60 seconds of plank and superman.
Run workout #2: 3 800m runs (.5 on treadmill) 3 min rest in between efforts.
Run workout #1: 8 200m runs with 2 min recovery between intervals. Concentrate on quick turnover, and full recovery between repeats (200M = .13 on the treadmill). Following workout 3x60 seconds of plank and superman.
Run workout #2: 3 800m runs (.5 on treadmill) 3 min rest in between efforts.
Monday, December 19, 2011
Week of December 19th:
No 6:15 class on Wednesday, don't forget! We will have class on Monday and Friday at 5:15 and 6:15, and the 5:15am class on Wednesday.
Running for the week: (good warm up and cool down and make sure to stretch and roll)
Workout 1: 200 meter, rest 1 min, 400 meters, rest 2 min, 800 meters, rest 3 min, 1200 meters, rest 4 min, 800 meters, rest 3 min, 300 meters, rest 2 min, 200 meters
Workout 2: Treadmill workout - 10X 30 seconds at 15% incline with 1 min rest in between - challenge yourself on your pace.
No 6:15 class on Wednesday, don't forget! We will have class on Monday and Friday at 5:15 and 6:15, and the 5:15am class on Wednesday.
Running for the week: (good warm up and cool down and make sure to stretch and roll)
Workout 1: 200 meter, rest 1 min, 400 meters, rest 2 min, 800 meters, rest 3 min, 1200 meters, rest 4 min, 800 meters, rest 3 min, 300 meters, rest 2 min, 200 meters
Workout 2: Treadmill workout - 10X 30 seconds at 15% incline with 1 min rest in between - challenge yourself on your pace.
Monday, December 12, 2011
Week of December 12th
The weather looks decent this week, so I encourage you to make it to the track if you have the opportunity. Hopefully you are keeping track of your split times on your intervals to help you gauge your speed for future workouts of the same interval length. Make sure to track your effort level as well, and when your training speeds get easier it is time to bump up the treadmill or push your split times around the track.
Workout #1: Long Interval - Warm up with dynamic warmup (skips, shuffle, hurdles, leg swings, etc). Run 1 lap (.25 mile) at an easy pace and pay attention to quick cadence, midfoot land, and quick pull of leg rather than pushing off. 4 X 800m (2 laps at the track or .5 on the treadmill). Rest 3 minutes between intervals and stay within 3-5 seconds on each interval (finish with consistent times). Record split times and/or treadmill settings and stretch and foam roll when completed
Workout #2: Short Interval - Warm up with dynamic warm up and 800 meter run jogging on the curves and pickup sprints on the straight aways (if treadmill slow for .10 and fast for .10 - alternate for .5 miles) 10-15 X 100 meter run, easy back peddle back to start (or jump off treadmilll and jog backwards for 30 seconds) rest 30 seconds and repeat. Finish with plank wheel (plank 30 seconds prone, side, reverse plank, other side X 3)
Saturday Run - TBA
Workout #1: Long Interval - Warm up with dynamic warmup (skips, shuffle, hurdles, leg swings, etc). Run 1 lap (.25 mile) at an easy pace and pay attention to quick cadence, midfoot land, and quick pull of leg rather than pushing off. 4 X 800m (2 laps at the track or .5 on the treadmill). Rest 3 minutes between intervals and stay within 3-5 seconds on each interval (finish with consistent times). Record split times and/or treadmill settings and stretch and foam roll when completed
Workout #2: Short Interval - Warm up with dynamic warm up and 800 meter run jogging on the curves and pickup sprints on the straight aways (if treadmill slow for .10 and fast for .10 - alternate for .5 miles) 10-15 X 100 meter run, easy back peddle back to start (or jump off treadmilll and jog backwards for 30 seconds) rest 30 seconds and repeat. Finish with plank wheel (plank 30 seconds prone, side, reverse plank, other side X 3)
Saturday Run - TBA
Sunday, December 4, 2011
Week of December 5th
Weather looks somewhat iffy this week, but I think we will have atleast one or two sunny days to get outside and shake our legs out. Frostbite series starts this Saturday for anyone interested, and it is not too early to sign up for Go St. Louis in the spring. Now that it is getting colder outside you need to embrace the icy temperatures and put some cold weather running gear on your shopping list. Hat, gloves, ear muffs, and layering will let you keep running all through the winter - start making your santa list!
Run Workout #1: Traditional drill warmup. 5 rounds of 400 meter (.25 on the treadmill) run, 40 squats, 30 situps, 20 pushups and 1 minute plank. Start running immediately after your minute plank is up. Time yourself and write your time down somewhere. We will repeat this workout later to see if you get any faster.
Run Workout #2: Run 1 mile easy. Run 30 seconds and rest 30 seconds for 10 rounds at 10% incline at 90-95% effort. Rest 5 minutes then run 30 seconds and rest 30 seconds for 10 rounds at 0% incline at 90-95% effort. Cool down with fast paced walk to stretch out legs then stretch and roll with foam roller.
Weekend Run - Who wants to plan??
Weather looks somewhat iffy this week, but I think we will have atleast one or two sunny days to get outside and shake our legs out. Frostbite series starts this Saturday for anyone interested, and it is not too early to sign up for Go St. Louis in the spring. Now that it is getting colder outside you need to embrace the icy temperatures and put some cold weather running gear on your shopping list. Hat, gloves, ear muffs, and layering will let you keep running all through the winter - start making your santa list!
Run Workout #1: Traditional drill warmup. 5 rounds of 400 meter (.25 on the treadmill) run, 40 squats, 30 situps, 20 pushups and 1 minute plank. Start running immediately after your minute plank is up. Time yourself and write your time down somewhere. We will repeat this workout later to see if you get any faster.
Run Workout #2: Run 1 mile easy. Run 30 seconds and rest 30 seconds for 10 rounds at 10% incline at 90-95% effort. Rest 5 minutes then run 30 seconds and rest 30 seconds for 10 rounds at 0% incline at 90-95% effort. Cool down with fast paced walk to stretch out legs then stretch and roll with foam roller.
Weekend Run - Who wants to plan??
Sunday, November 27, 2011
Week of November 28th-December 3rd
Thanksgiving is officially behind us. Hope you all enjoyed your holiday and managed to squeeze in a turkey trot or fun run. Our goal for December is to maintain our running base and take some extra time working on strengthening our core and posterior chain, those muscles most important in maintain good running form. I will continue to post run workouts for 3X a week as well as any group runs and races that are planned.
Run Workout #1: Warm up with warm up exercises and easy 800. Rest 3 minutes then run 5X800 at 90-95% effort with 3 minutes rest in between intervals. Keep all intervals within 3-5 seconds
Run Workout #2: Warm up with warm up exercises and easy 400. Run 10x100 sprints starting at the top of each minute. Walk one lap and then repeat 10x100 meter sprints starting at the top of each minute. Cool down with 400 meter easy with good form. Stretch and roll with foam roller.
Run Workout #3: Valley Park Run - Meet at 6:30am at the Valley Park Trailhead for a group run.
Run Workout #1: Warm up with warm up exercises and easy 800. Rest 3 minutes then run 5X800 at 90-95% effort with 3 minutes rest in between intervals. Keep all intervals within 3-5 seconds
Run Workout #2: Warm up with warm up exercises and easy 400. Run 10x100 sprints starting at the top of each minute. Walk one lap and then repeat 10x100 meter sprints starting at the top of each minute. Cool down with 400 meter easy with good form. Stretch and roll with foam roller.
Run Workout #3: Valley Park Run - Meet at 6:30am at the Valley Park Trailhead for a group run.
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