Endurance

Did anyone run the San Diego Half Marathon yesterday?  I heard it was an amazing experience for folks running into Petco park for the finish. I know Miné set a PR with an unofficial time of 1:51 which included running up Washington St.  - how about that?  Did anyone else PR? Here is the week of training – Short Intervals - 4 x 400s with 4 minutes rest Long Intervals - 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done Time Trial - 5K  (benchmark workout to build for the season), we will do this again

We had a great weekend with 2 events – crossfit extravaganza @ San Diego Running Institute Saturday morning was a great success.  We had all sorts of good questions about the way we train and everyone participated in a fun 15 minute team workout of 200M sprints, burpees and plank holds. Sunday we put on a run clinic @ Lululemon where we covered the basics of run mechanics – good times were had. Here’s what we have planned for training this week: Short intervals - 10 x 200m, rest 2:00, deviate no more than 2-3 seconds Long intervals - 4 x 1200m,

Great night yesterday to be back on the track The workout being a little shorter, so we were able to get some good running drills to emphasize proper mechanics – remember the ideal POSE, the falling that occurs and pulling of the foot, simple right?  Easy to understand but can take a lifetime to master. New folks this week – Ryan S., Edgar, Ian A. – keep bringing your friends, its always super fun to run in a group than by yourself. Attendance and laps covered in the 1 minute on, 1 minute off x 9 rounds – Ed MacBean

Training week: Long Interval: 2 x 12:00 TT, rest 5:00 Time Trial –  60 minutes, cover as much distance as possible Short Intervals - 9 rounds of 1:00 on, 1:00 off, each “on” round should be at 95% effort Please post distances covered

  Thank you to everyone that showed up last night to run at the park.  The school had a playoff soccer game so we took our show on the road and had a great turn out.  I am thinking once it gets lighter outside we will be going mobile more often – what do you all think? In case you missed it – we ran 1.5 miles, rested 5 minutes and did it again.  The goal was to be able to hold your pace and not deviate more than 1 minute from your first run, which I think everyone was

It’s been a couple of weeks, but we are back at the track – there is a soccer game/tournament at the stadium today so let’s be super courteous of who we share the track with. Here is what we have planned for tonight  Track – 1600, 800, 400, 800, 1600 – rest as needed between For the group that is training for Carlsbad we are planning to go up to the course this Saturday, we will meet at Invictus @ 6:30am to carpool so that we can get the workout done nice and early

Have you planned out which races to train for? You doing the new San Diego 1/2 Marathon in March that ends @ Petco Park? Are you doing one of the San Diego Running Institute trail races - http://www.dirtdevilracing.com/ What about triple crown – you doing Carlsbad, La Jolla and AFC? No matter what race you are training for, consider re-joining our group in this new year – we look forward to continuing to provide an amazing training environment where everyone feels supported and goes out and does their best in their individual races – much more fun to train with a

Last week we did some 1000M repeats – what did you all think of those? Here are the times: Miné – 4:43, 4:32, 4:29 Chris Dobbs – 4:08, 3:59, 3:50 Andrew B – 5:02, 4:45, 4:49 Cait Graham – 4:39, 4:45, 4:43 Ed MacBean – 4:03, 3:59, 3:50 Fonda – 5:02, Christopher Walden – 3:33, 3:23, 3:16 Jen Martin – 6:26, , 5:52 Greg A – 4:42, 4:28, 4:11 Nairobi – 4:38, 4:33, 4:10 Angel F – 3:33, 3:26, 3:27 Michael Bellock – 4:09, 4:10, 4:03 Jonathan Mello – 5:16, 5:23, 6:00 Abdul – 6:41, 6:40 Travis Scarpace – doing

You would think the night before thanksgiving we wouldn’t have had much of a showing for track – but that was not the case, we had a great group and since the Vavi group was not using the field we improvised and did a special X’s workout. Thank you to everyone that attended:  Jonathan Mello, Fonda & John Wood, Andrew Borrelli, Naoriobi, JerMichael Joseph, Ed MacBean, Stacy Edwards, Jen Martin, Abdul Sayid, Christopher Walden, Sam Sarcia, Manfred, Johannah and our first timer Ken Saragosa – good times were had by all. If you were out of town and missed the

From track last week – 3 minutes on, 1 minute off x 4-6 rounds, cover as much distance as possible Thank you to my lovely assistant Karen Shaver for helping track the laps, our apologies if we missed one or two Chris Dobbs – 10 laps Fonda Wood – 7 laps Cait Graham – 9 laps Travis Scarpace – 7 Miné Okano – 11 Abdul Sayid – 4 Jen Martin – 6 Michelle – Warnecke – 7 Eric Brandle – 8 Ed MacBean – 12 Manfred Mueclle – 9 Sam Sarcia – 12 laps Greg Araujo – 10 Christopher Walden