Hope all have had good weekends. Inefficiently getting this email out as I watch SNL’s 50th. Grew up to this show. Good memories and still making me laugh.
We’re on as usual this week for Barton. As usual meeting at 7:15 and hovering in the west downstairs side of the building if any earlier. Really important for us to not be in the facility upstairs until Cornell’s team is clear.
We’ve moved from Threshold to Tempo to Intensive Tempo to V02 work. For the most part I’ve tried to stay pretty focused on what the intents and targets are for workouts, aerobic build Mondays, pure speed Wednesdays and not bouncing all over in system stimuli with mixed paces and zones. Hopefully the engines are solid at this point on aerobic development, at least for what we can do with the indoor track. Those going to Nationals you may have another week or so of aerobic build and may benefit from one more week of a VO2 set. Next few weeks, particularly Monday, we can mix it up in mental entertainment value and switch some gears.
Monday:
This workout will take a few minutes to look up your target paces. Good thing many of you are off from school tomorrow since I just gave you some homework. Head over to the Vdot calculator here, plug in mile fitness up top. click enter, and check your target times per the Fast Rep, Rep, Interval, and Threshold zones below. For V02 check what your mile equates to for a 5k and use that as your target pace for the 800’s. Jot your paces on your hand or arm. I can help you with this Monday night ahead of the workout if needed. The paces…not the writing it on your hand or arm.
10-15 minutes warmup with final 800 or so being threshold effort (up-tempo but conversational), drills, bathroom if you need it.
Main Set: Ladder
800 @ Threshold for extended warmup. Uptempo but conversational
200@FastRep, 400@Rep, 600@Interval, 800@VO2, 1000@Threshold, 800@VO2, 600@Interval, 400@Rep, 200@FastRep. All with 2 minutes recovery.
Cool-down as you see fit.
For those with a final race this Saturday tweak your ladder as you see fit to insure you end feeling good and not beat up.
Wednesday:
10-15 minutes warmup with final 800 or so being threshold effort (up-tempo but conversational), drills, bathroom if you need it.
800 @ Threshold for extended warmup. Uptempo but conversational.
6 - 8 x progressive 200’s. Easing in and building to max velocity for final 50. 3 minute recoveries
See you in a bit.
Ian