WODS for the Week of 11.15.20

Fall Running Tips!

As we continue into fall and winter, its a good time to remember a few things:

  1. Layer Up. You should feel a little cold when you first start up to allow you to warm up as you continue your runs.
  2. See and Be Seen. With the days getting shorter, remember your runs most likely will be taking place in the dark in the morning or night. Be sure to have some bright colored clothing and/or reflective strips. Your not the only one on the road.
  3. Check your shoes. You might have endured a heavy workload during the summer months. It might be time to change those kicks.
  4. Tackle Technique. With running events winding down for the fall, it might be time to get back to basics in form and do a gait and form analysis.

These aren’t new tips, but just something to remember during these months. Enjoy your fall running.


WODS for the Week of 11.15.2020


Monday 11.16.2020 @5:30 pm


time crunch

Thirty Minute Running Clock:

Six Minute Clock (0:00 to 6:00)

Run 2:00 for distance.

Rest :60 seconds.

Run back to start line and attempt to match or beat the distance from your previous run.

Rest remaining time.


Rest (6:00 to 8:00) Perform 100 meter recovery walk.


Eight Minute Clock (8:00 to 16:00)

Run 3:00 for distance

Rest :60 seconds

Run back to start line and attempt to match or beat the distance from your previous run.

Rest remaining time.


Rest 16:00 – 20:00 Perform 200 meter recovery walk.


Ten Minute Clock:

Run :30 seconds, rest :30 seconds.

Workout Detail:

This will be a V02 based workout with shorter distances at higher intensity and more rest between.

Purpose:

This is designed for each athlete to push a time constraint and match the intensity on the return run by matching the distance in the previous runs.

Hints:

Estimate your paces and pay attention to the meter markings.

Run Course and Pace:

We will run out back on the back lot course and back to start line.

Your Score:

You will estimate and score the total meters ran during the workout.


Thursday 11.19.2020 @5:30 pm

biscuit plus

Minute 0:00 to 10:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 10:00 to 15:00

800 m run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 15:00 – 18:00

400 Meter Run. Once you complete the run, rest remaining time. The pace will be determined by each athlete.

Minute 18:00 – 21:00

400 Meter Run. Once you complete the run, rest remaining time. The pace will be determined by each athlete.

Minute 21:00 – 26:00

800 m run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 26:00 – 36:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Workout Detail:

This is a lactate threshold workout. The goal is to find a sustainable pace for each timed run.

Purpose:

Find your pace and stay at that pace throughout. You will have intervals at slower paces and some runs at faster paces.

Hints:

This workout is based on feel and determine your own interval intensity.

Run Course and Pace:

We will run out back on the back lot course and back to start line.

Your Score:

You will score each mile time for two separate scores.

 

 

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