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Training for this week + Announcements

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 -

You can also plug in your 10K time trial for this weekend into the run calculator to see what it will project for your race

Short Intervals -
45 seconds on, 45 seconds off x 6
30 seconds on, 30 seconds off x 4
14 seconds on, 15 seconds off x 2

Tempo Run - 
1/2 Marathon – 30 minutes @ 85% pace of your 10K Time Trial for last week
If you need help finding your pace there’s a calculator on the crossfit endurance FAQ

Marathon – 60 minutes @ 85% pace of your 10K Time Trial for last week

Announcements - 
1.  There will be no track next wednesday night since the school is closed
2.  Strongly suggested to sign up for Father Joe’s 5K on Thanksgiving morning – prices will be given for the person who can recruit the most friend/family members to do with them.  Proof will be necessary – pictures and results :)
Published on Wednesday, November 14, 2012 | 1 Comment

Training for the upcoming week

Training for the upcoming week

  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

Published on Wednesday, October 24, 2012 | Post a comment
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Running tonight @ SDHS

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

Published on Wednesday, October 17, 2012 | 1 Comment
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Training for this week and Ragnar options

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

Published on Wednesday, October 10, 2012 | 1 Comment
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Week of Sept 17th-23rd

Week of Sept 17th-23rd

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

Published on Wednesday, September 19, 2012 | Post a comment
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Training for the week

Training for the week

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

Published on Wednesday, September 12, 2012 | Post a comment
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