proximal strength endurance news and notes 6.27.2021

Nifty Fifty!

Thanks for all the gym peeps helping me celebrate my retirement and 50th birthday!

Sometimes you get a platform to help others and make a difference. I appreciate those who I come in contact with on a daily basis that allow me to help them become better athletes everyday. You made this a truly special day that I will never forget. Love you all.

Workouts for the Week of 6.27.2021

Monday 6.28.2021 @5:30 pm

light switch

12 Sets:

1 Minute ON

1 Minute OFF

Workout Detail:

The workout is best performed on an out and back route. After running (1) minute, mark your forward progress and run back to your original starting point. The goal is to test if you can finish on your original starting point each set. If you finished before the :60 seconds then you went to fast. If you failed to meet the distance, then you went to slow. Work on your pace.

Aerobic Capacity:

V02

Target a pace at 90% intensity or fast but feel controlled.

Workout Hints/Pitfalls:

This workout will have 12 minutes of fast running and has lots of rest to which will allow you to recover from from a too-fast opening speed. Continue to optimize your pace (faster or slower) on the 2nd interval. You should have your pace settled before the third interval.

Score:

There will be no measured score. This is all about pacing this week.

Thursday 7.1.2021 @5:30 pm

2x8 

2×5 minute easy with 1 minute rest in between.

Reset. Take :30 to :60 second rest then,

800 m Fast

Reset. Take :30 to :60 second rest then,

2×4 minute easy with 1 minute rest in between.

Reset. Take :30 to :60 second rest then,

800 m Fast

Reset. Take :30 to :60 second rest then,

2×3 minute easy with 1 minute rest in between.

Done.

Workout Detail

Focus on the 800 m fast intervals. Going easy is a skill. Focus on the paces for the easy runs.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

Running easy paces can be tricky.

Score:

You will score your two (2) 800 m runs.

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