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

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

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

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

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