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Don't miss our 2-mile time trial at track this wee...
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We'll start with a 10 minute warm up, followed by dynamic stretching, then another 7-8 min easy effort then top it off with some strides.

Fuel Right!


Dorette Franks
TRIFINITI Endurance

Endurance Performance & Nutritional Wellness Coach
USAT & USATF Certified

Student of Dietetics, San Francisco State Universi
 

We'll do our standard 2 laps around the upper track followed by a few drills to get the legs moving. Starting the TT as close to 7 as possible, I'd say.

 
Hi Coach!
How long will be the warm-up before the 2 mile assessment?
Thanks.

Sent from my iPhone

On Feb 17, 2014, at 18:58, "Carmen D Goff" <carmendg7@gmail.com> wrote:


We have our 2-mile time trial at track this week, Wednesday, Feb. 19th...GET EXCITED!!

Meet at Kezar track at our usual time, 6:45pm at the bleachers for drills and warm-up. 

The purpose of the 2-mile assessment is to establish base pacing for future track workouts and it serves as a benchmark indicator as we seek to improve your run speed and efficiency.  It doesn't matter if you're a sub-5 minute mile (what?!) or a 15 minute mile - this is a personal assessment to help you improve as an individual runner.

Format is straight forward - you will time yourself running two miles (8 laps) at the fastest pace you can hold for 2 miles, i.e., an "all-out effort."  Note your one-mile split and finish time. First one to puke gets a pair of GGTC socks! (kidding...of course...muahaha!)

Tips from Coach D2:
Come to track with rested legs (or as rested as can be for triathletes), a can-do attitude and a smile.  Bring warm clothes to wear following your workout. Eat balanced meals through the day beginning with breakfast. Avoid high/heavy fat foods and high protein lunches that can slow down/inhibit digestion

If you miss track and do this assessment on your own, you may send your results to Coach D2 dorette@trifiniti.com to be added to the track pace roster and made available at track practice. 

See you out there!
Carmen




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We have our 2-mile time trial at track this week, Wednesday, Feb. 19th...GET EXCITED!!

Meet at Kezar track at our usual time, 6:45pm at the bleachers for drills and warm-up. 

The purpose of the 2-mile assessment is to establish base pacing for future track workouts and it serves as a benchmark indicator as we seek to improve your run speed and efficiency.  It doesn't matter if you're a sub-5 minute mile (what?!) or a 15 minute mile - this is a personal assessment to help you improve as an individual runner.

Format is straight forward - you will time yourself running two miles (8 laps) at the fastest pace you can hold for 2 miles, i.e., an "all-out effort."  Note your one-mile split and finish time. First one to puke gets a pair of GGTC socks! (kidding...of course...muahaha!)

Tips from Coach D2:
Come to track with rested legs (or as rested as can be for triathletes), a can-do attitude and a smile.  Bring warm clothes to wear following your workout. Eat balanced meals through the day beginning with breakfast. Avoid high/heavy fat foods and high protein lunches that can slow down/inhibit digestion

If you miss track and do this assessment on your own, you may send your results to Coach D2 dorette@trifiniti.com to be added to the track pace roster and made available at track practice. 

See you out there!
Carmen
 
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