Meet at Rosedale Park!
5K retest.
Wednesday, May 28, 2014
Tuesday, May 27, 2014
Friday, May 23, 2014
Weekend Homework
5 mile tempo run
Tempo run: set pace over a predetermined distance or at a perceived effort for a predetermined amount of time.
For this HW- you will be running a predetermined distance (5 miles) at a percieved effort of your 10K race. Take your 10K pace per mile and add 15-20 seconds per mile. This effort should be sustained for the entire 5 miles.
Good luck!
Tempo run: set pace over a predetermined distance or at a perceived effort for a predetermined amount of time.
For this HW- you will be running a predetermined distance (5 miles) at a percieved effort of your 10K race. Take your 10K pace per mile and add 15-20 seconds per mile. This effort should be sustained for the entire 5 miles.
Good luck!
Thursday, May 22, 2014
Monday, May 19, 2014
Friday, May 16, 2014
Weekend Homework
Good luck to Eric and Caroline running the Pennington Day 5K this weekend! Let us know how you do.
homework: 2 X 5K with 5 minutes rest in between
Post times to comments!
Have a wonderful weekend.
homework: 2 X 5K with 5 minutes rest in between
Post times to comments!
Have a wonderful weekend.
Wednesday, May 14, 2014
Thursday May 15
Mother Nature is not a big fan of our endurance class, or just sparing you guys from hill sprints.
MEET AT PCF 5:30pm.
MEET AT PCF 5:30pm.
Tuesday, May 13, 2014
Friday, May 9, 2014
Wednesday, May 7, 2014
Thursday May 8
MEET AT PCF 5:30 PM.
It is wet and muddy so let's wait for a nice sunny day to meet at the park for hill sprints.
I promise we will still have a good work out tonight at PCF.
See you then!
Monday, May 5, 2014
Tuesday May 6
Tuesday meet at PCF 5:30pm
WOD- TOSH
Thursday- meet at Rosedale Park 5:30pm (weather permitting)
WOD- TOSH
| 3 rounds 200, 400m, 600m work to rest 1:1 |
Thursday- meet at Rosedale Park 5:30pm (weather permitting)
Friday, May 2, 2014
Weekend Homework!
4 mile tempo run (comfortably hard, not a jog). This should be challenging- try to pick up the pace as you feel comfortable.
Good luck! Let me know how it goes. See everyone on Tuesday!
KD
Good luck! Let me know how it goes. See everyone on Tuesday!
KD
Wednesday, April 30, 2014
Thursday May 1 2014
Meet 5:30 pm at PCF! I'm landing from Germany and hope to make it on time- if not Kev will be there to take you through the drills and I will get there for the WOD.
WOD:
| 2X5 min on-2 min rest, then rest 2 minutes, 5X1 min 30 sec rest on Check back Friday for your weekend homework! |
Monday, April 28, 2014
Tuesday April 29
Best guest coach ever! Blair Lamb!!!
Newport Crippler
30 body weight backsquats
Run 1 mile
Scale backsquats as needed.
Have fun!
Newport Crippler
30 body weight backsquats
Run 1 mile
Scale backsquats as needed.
Have fun!
Sunday, April 27, 2014
Thursday, April 24, 2014
Tuesday, April 22, 2014
April 22- Meet at PCF 5:30pm
Expectations for the next 6 weeks
Video Tape
Goal Review
Drills
WOD- TBD : depends on the rain
Wednesday, April 16, 2014
PCF Endurance Spring Session!
Welcome to the PCF Endurance Blog
This blog will:
1. Outline the CF Endurance WOD's each week including your homework
2. Serve as a support and encouragement board as we begin our 6 week program
3. Have resources for you to check out to learn more about CF Endurance, Running, Nutrition
4. Set up group runs to complete your homework assignments
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say 'I have finished.' There is a lot of satisfaction in that."
This blog will:
1. Outline the CF Endurance WOD's each week including your homework
2. Serve as a support and encouragement board as we begin our 6 week program
3. Have resources for you to check out to learn more about CF Endurance, Running, Nutrition
4. Set up group runs to complete your homework assignments
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say 'I have finished.' There is a lot of satisfaction in that."
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