Welcome aboard to those who are following along or coming to the Cal track for workouts. Though we will continue to meet at 5:30 to warm-up and start our workouts at 6:00 p.m. sharp on Mondays and Thursdays, we could have an issue with lighting on Monday nights until daylight savings (so eat your carrots?). The light switch box was padlocked last night without warning. The tennis courts will offer minimal lighting and Mark Jellison, who teaches a paid Cal fitness + conditioning class, plus the Cal triathlon team also need those lights on, so I'm thinking (optimistically) this situation might be rectified soon. Worst-case scenario, we deal with it for w few weeks as the days get longer...I don't think it's prudent to relocate the workouts for 6-7 weeks, we'd lose a lot of continuity there.
Workouts:
Marathon and medium-ong distance crew: 7-12 x 700 meters with 300 meters rest
Middle distance crew: 5 x 500 with 300 meters rest; 5 x 300 with 500 meters rest
Marathon crew: 5-8 miles of 800-meter on-offs (800 at 8K, 800 at between half-marathon and marathon pace). *For those racing the SF Half, do 4 miles
Medium-long (1500-10K) distance crew: 3-5 miles of 800 meter on/offs (for example, 800 at 5-8K and 800 at 15K race pace); 6 x 200 meters
Middle distance crew: 2 mile tempo; 10 x 200 with 200 slow jog
9-ish a.m. long run: Redwood Park (50-120 minutes)
Posted by Coach Rose at 11:47 AM 0 comments
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