Last Week of Summer Training This Week: September 2 to September 8

Training Sites This Week: The following are our training sites:

• • Monday – Zoom Strength w/Carl
  • Tuesday – On Your Own
  • Thursday – On Your Own
  • Saturday – On Your Own

Important Dates Coming up…

• • First day of Fall/Winter Training – This Saturday September 7
  • Fast Trax Fall Run – Saturday September 28

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – On Your Own

Wednesday – Middle to Long Distance Z1

Thursday – On Your Own

Friday – Active Rest Day – Optional rollerski, bike ride, or brisk walk

Saturday – On Your Own  

Sunday – Distance Training

The Details:

Monday September 2: Online Strength

• PM – Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • When: 6:30 to 7:30 pm

Tuesday September 3:

When: You  Choose

• What: Fartlek
  • Warm Up Routine.
    • Include Sprints
• Workout:
  • 60 to 90 minutes of Fartlek (includes warm up and cool down)
  • Do 30-45 min of actual Fartlek
• Technique: Run, bike, or rollerski (you choose)
• Training Zone: 3
• Bring: Hydration belt

Wednesday September 4: Medium to Long Day

• Long Distance RollerSki or Bike Ride or Run
  • Up to 1.5 to 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday September 5:

• Where: You Decide
• What: You Decide
• Training Starts: At your convenience
• Workout: Your choice
• Technique: Again, you decide

Friday September 6:

• • Active Rest Day
  • Walk, RS, run, or take the day off.

Saturday September 7: First Day of Fall/Winter Training 

Where:  Gallagher Park Click HERE for location and directions

When: 10:00 to 12 noon

What: First Day: 

• What: Get into Designated Groups
  • Introductions and Overview
  • Discuss Routines and Protocols 
• Warm Up
  • “Develop Warm Up Routine”
  • Important to be Well Warmed up
• Workout: 
  • Fartlek
• Technique: Running
• RPE: 5-6
• Bring: Running shoes and striding poles

Sunday September 8:

“Looong Distance” (Bike, run, or, rollerski, or any combination thereof)

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink