NEED TO KNOW: Week 10
Saturday @ - Torrey Pines “Pleasure Seeker”
Social Events: Cancelled TBD
NEW Treadmill Workout: Click
NEW Core Workout: Click
NEW Dynamic Stretching Video: Click
NEW Cooldown Stretching Video: Click
Schedule: Click Updated
Thank you everyone for all your help and support as we figure out how to navigate these intertseting times.
These virtual runs are not ideal but as we start to build them out I am feeling better and better about how the content is coming together. I want your feedback on these so if you have ideas of other information your want us to cover or other elements we can include please let me know. It will make all of this much better.
Hope you enjoyed the hill workout on Tuesday, we have 2 more weeks of Florida Canyon ahead of us and Torrey Pines this weekend.
NEW Videos posted
I am happy to announce we have generated 2 new videos for both the warm-up and cool down that you can follow along with at home. Check them out.
NEW Treadmill Workouts (CLICK)
I don't know who has access to a treadmill but wanted to create some additional training materials for those that do. Using the treadmill is a great way to build overall speed as part of your training. We don't want to only use the treadmill but it is good to supplement your training. Over the next few weeks, we will be creating treadmill workouts you can follow at home. Click HERE for this weeks workout. Print it, take it with you and put it on the front of your treadmill to review while you run.
Since we’re in it full swing, I’ve got a great article/reference email being tidied up and sent to you in just a bit. It discusses everything “hills”. We have another good week of Hill Training, including our “Torrey Pines Pleasure Seeker” this weekend. Bring on La Jolla!
Interval Groups = Split-Off Half vs. Full
Starting in Week 10 (Phase 3) the Beginner / Interval half vs full marathoners finally split off from each other in overall weekly minutes, primarily in the Saturday long runs. The half marathoners will continue a very gradual increase and level-off, while the full marathoners will continue on a more rapid increase. For instance, in 2 weeks, the half marathoners will do 120min (2hrs) while the full marathoners will do 150 (2.5hrs). Similarly, mid-week runs differ by 10min each. NOTE: The intervals remain the same for both A and B groups.
This Week’s Training
We are in Week 10, so plan your runs based on the training schedules. As I mentioned above, we are in a recovery week.In regards to training, means that your overall weekly mileage will be less and we will not be doing any specialty runs or workouts. It is designed to give your body and mind a rest we have been pounding the pavement pretty hard recently. I will be sending out a separate email with the subject "rest and recovery" which reviews this very subject in detail. Some notable items for each group:
- Run/Walkers (ALL) – We are increasing our interval this week to 1/4 and 1/9 this week. Long runs are up to 110/-120min
- Intermediate HALF – Long run will be UP to 10mi.
- Intermediate FULL – Long run will be UP to 12mi.
- Advanced Runners – Keep runs Solid this week. Long run will be UP to 11-12mi.
Upcoming Group Runs & Clinics
Below are the run maps and the group run locations. At the very bottom of this post are detailed instructions on the meeting locations.
Saturday @ - Torrey Pines “Pleasure Seeker”
We will arrive 15-20 minutes before each group run to make ourselves available for questions, tips, etc.. We also plan to stay afterward for as long as it takes to do the same. This means I'll be at Tuesday runs by 6 PM and the Saturday runs by 7 AM.
As always, please let us know if you have questions.
See you tomorrow!
Detailed Meeting Locations
This is where we will meet on Tuesday and/or Saturday. Don’t get lost :)
Rehab United, Carmel Valley
***Park at the dead-end of Carmel Mountain Rd
3323 Carmel Mountain Rd. Ste 200, San Diego, CA 92121
Park in the lower 1.5 of 4 lots (those will fill up fast). Do NOT park in the upper lot as those belong to the building above. Also do NOT park in the lower level lots as those belong to the restaurants below. Do NOT park in the building across the street’s parking lot (out front/side is okay) What’s left? Park out on the streets and along Carmel Mountain Road and Sorrento Valley Road. There’s plenty of it, just may have to walk a few hundred yards.