DISH RUN

Saturday, Feb-21, 10:30am

Coach Ryan has offered to run an informal class at the Stanford Dish.  He will be at the Alpine Road entrance near Webb Ranch in Menlo Park (about 400m from Hwy 280/Alpine Rd exit) at 10:30am.  

If you have never run the dish, now is your chance with a seasoned dish veteran.  The dish starts with a 1 mile hill climb and then mostly rolls up and down with the occasional flat section.  He has a great workout planned.  I hope you can join him!!

-Chris

TOES OUT, IN, UP, DOWN

We all know this drill.  :)

Foothill Community College Track
Wednesday, Feb-18, 5:30 to 7:00pm

Intermediate Distance Workout
6 rounds: 400m/100m
No rest b/t 400m & 100m
3min rest b/t rounds


Long Distance Workout
8 rounds: 400m/100m
No rest b/t 400m & 100m
2min rest b/t rounds

Workout Details:
"This is a compound set workout. Compound sets are more advanced workouts that are made up of two different distances and paces that you perform with no recovery between (roll right into it). You would take some recovery between each set, but no recovery between the components of each set. Compound sets are very good race specific interval training workouts. We will perform Part 2 on Monday." - Coach Joey


Workout Pacing:
400 meters at Mile PR pace
100 meters at sprint pace (90+% PE).

Presidents Day

No 5:30 to 7:00pm class tonight.  

See everyone on Wed night!!!!