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8/23 Rancho Workout
Mon, 08/22/2011 - 16:00 — Erich Wegscheider
SVTC Run Workout - 08.23.11 @ Rancho
Rancho San Antonio THIS week
(with Alternate Weeks @ DeAnza Track)
WORKOUTS START @ 6:30pm SHARP
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Workout Theme: The Three Minute Leader...
Workout will be out/back on a rolling single track. Coach Sherry is back from logging over 6,000 miles of Pacific Ocean adventures... Come on out to Rancho tomorrow night at 6pm and she'll share some iPhone video with you.
Rancho San Antonio Park Information and Directions:
http://www.openspace.org/
Rancho workouts will be structured like track/interval workouts (as they were last year). The Tuesday night Rancho workout is not meant to replace your LSD (Long, Slow, Distance) trail runs but to mimic your track workout (on dirt with scenery). We will have a group "home-base" so there is no concern about getting lost. There will be flat options for those "hill shy" or injured runners as well. Please bring fluid replacement and a watch.
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Workout Details:
Warm-up on your own...
6:15p Plan to show up early to get the best parking and the best warm-up.
6:30p SHARP - Gather group @ the bench nearest the "bathroom parking lot".
Main Set (will be explained in detail @ workout)
Workout home-base: Farm.
EZ group jog to the Farm.
Fun out/back ~40 minutes to be described @ workout.
EZ cool down back to parking lot.
Option 1: (Newbies and "Have not been running") or those recovering from a tough weekend
Out/back of ~30 minutes @ comfortable pace.
Option 2: (Advanced and working on race speed)
Turn out/back into the longer loop.
Workout home-base: Farm.
EZ group jog to the Farm.
Fun out/back ~40 minutes to be described @ workout.
EZ cool down back to parking lot.
Option 1: (Newbies and "Have not been running") or those recovering from a tough weekend
Out/back of ~30 minutes @ comfortable pace.
Option 2: (Advanced and working on race speed)
Turn out/back into the longer loop.
/Coach Sherry
/Assistant Coach: Pro-Triathlete Erich
Wegscheider
www.sherrysmith.com
408.480.3330
P.S.
VDOT Training:
Easy (EZ, warm-up): E-pace used for recovery and long runs
Endurance (Marathon): M-pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold): T-pace; approx. 10K pace (short sentence conversations)
Interval (V02 Max): I-pace; approx. 5K pace, cruise or interval
Repetition (Speed): R-pace; approx. mile pace, anaerobic
VDOT links:
If you don't know your VDOT (middle of page):
VDOT calculator (bottom of page):
http://www.svtriclub.org/
For pacing intensity VDOT cheat-sheet
http://www.svtriclub.org/
Training zones cheat-sheet:
http://www.sherrysmith.com/