Week 2 of training for Carlsbad 1/2 & Full Marathon – we will be doing the long intervals at the track tonight and you will be responsible for doing the other 2 workouts on your own between now and next wednesday. I strongly encourage running with someone from the group over the weekend for the tempo run. Long Intervals – 4 x 800M repeats with 4 minutes of rest in between. BRING A WATCH!!!! If you want to find out what your pace should be for these intervals then plug in your goal for Carlsbad into the McMillan Run Calculator
Read more →Last week at the track we did longer intervals, which means this week we will be doing shorter intervals. Short Intervals @ the track tonight – 150M Sprint followed by 550M Sprint – rest the amount of time it takes you to complete the distance. For example – if you run 150M in 20s, then you rest 20s before you start your 550. If it takes you 2 minutes to run 550, then you rest 2 minutes before you start the next set. You will do this combo 6 times To be done on your own between now and
Read more →Alright folks – we have a couple of options: I saw this on the Crossfit main site today and I am very tempted to have you all do it because it just looks like good ‘ol fun… Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Option #2 is what I had originally planned – 4 on 1 off, 5 on 2 off, 6 on 3 off and 7 on and done What do you all think??? Option 1 or 2? If you are training for an upcoming event and
Read more →Track tonight – 600s x 4 @ 80% 400s x 2 @ 90% 200 x 1 – all out 100% Rest as needed between intervals To do on your own if you are training for Silverstrand or Santa Barbara half or Carlsbad Full Long Intervals – 6 minutes on, 3 minutes off x 5 sets Time Trial – 5 miles all out – make sure you record this since you will be using it for pacing purposes the upcoming weeks There has been talk about running in the Arizona Ragnar next year (22-23 Feb 2013). The early registration ($1260) is
Read more →In case you missed it our team travelled up to NorCal to participate in RagnarNapa and came away with a 5th place overall finish out of 371 teams. Huge congratulations for everyone that was a part of such an amazing team – not bad at all even with one of our runners getting lost for an hour in the middle of the night Short Intervals – we will be doing this at the track tonight 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between If you are training for an
Read more →Longer Intervals 5 Minutes on, 1 off 4 on, 2 off 3 on 3 off 2 on 4 off 1 on and done If you are training for an event here are a couple of other CFE workouts for the week short interval – 30s on, 90s off x 8-12 rounds – keep your pace, as soon as you see it drop off the workout is done Time Trial – 15k as fast as humanly possible Our team is all set for Ragnar: 12 people, 2 vans, and 194 miles of running starting in San Francisco and ending in Calistoga. The
Read more →There’s quite a few folks running AFC 1/2 Marathon in 2 weeks – it’d be great to get the entire Invictus Endurance group out on the course to represent! The 5k is super fun, short and all in Balboa Park and then you can hang around and cheer on your teammates as they finish their race. My suggestion if you are going to be on the course somewhere – go to 6th avenue, as the 1/2 marathoners have to run up at the end of the race and that is probably the time they are going to need the most
Read more →The WOD 800-400-200-200-400-800 completed in teams of 2, each person completed the distance and resting while there teammate completed the effort. For individuals the rest was the time it took to complete the distance. Kathy, Cami and I did 800-400-200-800. The 40sec rest prior to the 800 was a bit tough but it was good. Kathy and I ran together before the rest of the group arrived. 800 3:14; 400 1:30; 200 0:40; 800 3:28. I was a little worried about the 800 with 40 sec rest but it turned out to be great. The first 400 (of the 800)
Read more →What do you all think of the cool baton one of our members bedazzled? After doing relays last week we toned things down a little bit and attacked a workout that was a little longer by nature. The intervals were 2 minutes on followed by 2 minutes of rest for 7 rounds. The work/rest interval was even where you could almost fully recover but not quite. I wanted everyone to push themselves and really stay consistent with their pace. After the first 5 intervals I started to encourage everyone to go all out – I wanted to see you running
Read more →This past weekend was the 2nd leg of the Triple Crown – La Jolla Half Marathon and a few of our athletes tackled it including the famous Torrey Pines Hill. Here’s who I know competed this past weekend – Andrew Borrelli, Mirelle Chateigne, Michael Bellock, Bo Smith. Anyone else ran it that I missed? For this week: Short Interval – on the minute every minute for 15 minutes sprint 100M all out effort, post/record times for each Long Interval (we will be doing this @ the track on wednesday) – 2 minutes on, 2 minutes off x 7 rounds
Read more →
