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

In honor of the great teamwork from Ragnar last weekend we brought out the batons and ran some relays. Having an uneven number of folks did not deter us from our mission, we were determined to run fast and have fun!!!! The teams were chosen randomly and overall I think it turned out pretty well. Team 1 – Ryan S, Christopher Walden, Nairobitron, Mirelle Team 2 – Manfred, Candice, Ed MacBean, Andrew Borrelli Team 3 – Kristine, Jes, Bellock, Miné Team 4 – Brandle, Patrice, Adrienne, Johanna Team 5 – Rachel, Nate, Dan, Richter Team 6 – Ayo, Nuno I

  Ragnar is now behind us and what a blast the team had.   If you didn’t follow it on Facebook, be sure to check out the Invictus Endurance Team page for all the great photos.  It’s definitelty a once in a lifetime experience.  You bond with the people in your van and over the 36+ hours of running and resting you get to know eachother rather well  I know there are quite a few stories I won’t care to repeat from Ragnar 2012.   A big thank you to Michael Bellock for being a great captain and helping coordinate

Another great group that showed up for running 800s yesterday.   We had some first timers at the track, shout out to Adrienne for completing the entire 6 rounds of the workout.  We had a few folks that hadn’t been seen in awhile – Manfred finally coming back from his basketball hiatus, and Shelly coming back to run after she had a minor set back of dislocating her shoulder. The 6 rounds might have sounded like the worse workout in the world, but they were not to be done all out – before the group started the workout I explained

Ragnar is upon us – make sure you look at the course and see where it runs through on Friday & Saturday so you can come out and support the group. I’ll be posting on Facebook and twitter where they are at throughout the event. Training for the week -  Long Intervals - 6 x 800M with 2 minutes of rest (if you are doing Ragnar – this is going to be at a moderate pace – about 60% effort and we may only have you do 4 on wednesday @ the track) Short Intervals – 4 x 400m, rest 90