Workouts for the week of 2-19-2018 (4 WEEKS to go!)
Monday – Easy run (4 miles) followed by 6 x 20 second strides
Tuesday – H.I.I.T. Workout of the Week – ‘Long’ Speed Workout – “Pyramid Push” – (2 mile warm-up, Dynamic Stretching, 4 strides), then Run 1, 2, 3, 4, 3, 2, 1 minutes respectively (faster than 5k pace) with a 1 minute recovery jog between intervals, 1-2 mile cool down
Wednesday – Rest or Cross-Train
Thursday – Easy run (5 miles) followed by 6 x 20 second strides
Friday –Easy run (3 miles) or Cross-Train
Saturday – Medium run (7 miles) followed by 6 x 20 second strides
Sunday – Rest
Estimated Weekly Mileage: 20-23 Miles
This is a very exciting time of the season. We're less than four weeks away and Leg Assignments are almost all finalized (with just a few pending based on TT results). Our starting line-up is the fastest it has EVER BEEN and I'm sure our Alternates are primed and ready to step in if called upon. Now you can start having fun studying your assigned route and mentally preparing for your Leg. Imagine the time of day you'll get the baton, running up that hill or down a steep grade (or sometimes both throughout the same Leg), seeing other runners around you OR none at all, handing off the team baton feeling strong, etc., etc.. Think of all the possibilities and how you'll respond. Remember, practice makes perfect!
With regards to the workouts this week, try to focus on good upright form, good belly breathing, and good nutritional habits. Try to avoid fried foods and over-indulging. We'll be transitioning soon and reducing our total workout times...and ultimately the calories burned. Since this is technically a “Tune-up/Down Week,” our mileage and intensity will drop slightly, but workouts remain at a high quality. Think maintenance as opposed to strength building. From this point forward, at the end of each run, you should feel like you could have run faster AND farther (cage that tiger for now though). Our H.I.I.T. workout this week is a solid fartlek effort, consisting of our last long intervals of the season. Make sure there is an obvious 'gear change' when you start each new interval. Have fun with it and think about being out in the middle of the desert running your route with your Follow-Van teammates cheering you on. We're all in this together!
Check your email for some great tips on racing strategy for your 6m TT and B2V Leg as well as some answers to FAQ's about the race.
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Running Blogs: Tips & Articles
CAL STATE UNIV PD
B2V 2018 "WEEKLY WORKOUT" & NOTES
TO REVIEW THE ENTIRE 2018 TRAINING PLAN, CLICK ON THE FOLLOWING LINK FOR A PDF VERSION.
March 17th & 18th!
START USING THE "STRAVA" APP TODAY TO TRACK MILEAGE AND STAY CONNECTED WITH TEAMMATES
"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it."
-- Lou Holtz