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Track back at Kezar on Wednesday!
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Hopefully all the herculean Ironman efforts this weekend have inspired you!

 
Track is back at Kezar this week with warm-up starting at 6:45pm on the upper track. Workout is below - see you Wednesday. 

 

6:45 PM Warm Up

Run Drills: Hip flexor + ad/abduction leg swings, 20 ea. Leg; Tip Toes: 20 neutral, 20 external rotation, 20 internal rotation - repeat x 2; high knees 2 x 20m; cariocas 2 x 20m, etc. 

 

Focus: Cadence Control

 

Main Set       

  • 1 x 400m @5k  mi race pace - cadence count during 1 x 200m RI 2 min
  • 3 x 300m @ 1 mi race pace (recovery: same as 300m time) - count cadence on middle 200m. Bring down cadence by 1 - 2 SPM on #2 & #3 - 300m RI 2 min
  • 3 x 200m @ 1 mi TT pace (recovery: double your 200m time) RI 3 - 4 min
  • 2 x 1600m @ 3-5K race pace (recovery: 3-4 min; PR on #2 1600m) - cadence count on #1 - 1600m at any point in the 1600m.
 
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