UPDATE It's my last Track night so let's make it a good one:
– On shoe demo! We will be doing a normal workout and On will have a rep to let us demo some of their shoes. Check out the brand here if you're not familiar: https://www.on-running.com
– The May - June Streak results will be in! Be sure to come because we will have a lot of fun stuff to raffle off.
– Beer Mile! What better way to finish out June than to drink four beers while running a mile. In order to participate, please bring four beers of your choice! Official rules here: http://www.beermile.com/rules
If drinking beer is not your thing we have a "fun" alternative...
It's been a wild ride, SFTC. I'll miss you all!
6:30pm: Check in with Sam Kolich or Julie McGee. We will be checking club memberships so don't forget to sign up.
6:45pm: Commence workout! (We will do the Beer Mile after the regular workout)
8:00pm: Conclude running laps. (Usually)
10’ easy up top
Drills: A skip, B sk
ip, Butt kickers, High knees, Straight leg, Carioca, High knee skips, High knees alternate, High knees build
2 laps worth of striders
3 x 1200m rotate 400m @ 10k, rest at tempo or z3, 400m not easy @ z2
4 x 800 rotate 200m at 5k, rest at 10k, 200m jog @ z1
1 mile @ 10k(beginning group will not do this!)
Please use the link below to plug your times in for pacing these workouts
Perceived effort (Pe) scale:
0 - in bed
1 - walking down the steps to get your grub on for breakfast
2 - brisk walk
3 - active recovery z1
4 - endurance steady run, z2
5 - tempo, z3
6 - lactate threshold(lt - around 10k effort pace), z4
7 - 5k race pace, z5a
8 - Mile race pace - 3k bike, z5b
9 - All out 400m – 800m pace or 1-2’ intervals on bike z5c
10 - Usain bolt pace/ sprint
If you have any questions about the workout or training in general please do not hesitate to email Coach Jd directly (John.Dahlz@bayclubs.com).
Location: We'll be located near the track on the southeast side of the stadium. Look for the large SFTC flag.
Non-SFTC members may join this workout for a $10 drop-in fee.