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Big night at track this week!
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We have an awesome workout planned for you this week, including a very special guest, Tyson Qualls!
 
Please plan on arriving at Kezar ten minutes early (6:35pm) to hear Tyson's introduction to Sports Psychology and overview of upcoming clinics.
 
Here's the plan for Wednesday:
 
6:35-6:45: Tyson Qualls on Sports Psychology: Fine-tuning the performance minded triathlete 
6:45 - 7:00 PM: Warm up
7:00 - 7:10 PM: Announcements and Run Drills 
Workout: Reverse Endurance Ladders (3 options)
800 building within every 200 (easy 100, progress into a moderately fast 100)
Option 1: 5 - 10K (Sprint - Olympic)
1400 (3.5 laps) @ 10K pace (200 RI + 20 sec)
1200 (3 laps) @ 10K pace (60 sec RI)
1000 (2.5 laps) @ 5k pace (200 RI + 15 sec)
800 (2 laps) @ 5K pace (30 sec RI)
600 (1.5 laps) @ 3K pace (200 RI + 10 sec)
400 (1 lap) @ 3K pace (15 sec RI)
200 (1/2 lap) @ < 3K pace
Total: 3.5m
 
Option 2: 13.1 - 26.2+ (Half to Full IM)
2400 (6 laps) @ 10K pace (1:20 RI)
1600 (4 laps) @ 10K pace (1:00 RI)
1200 @ 5 - 10K pace (40 sec RI)
800 @ 5K pace (20 sec RI)
400 @ <5K pace 
Total: 4m
 
Option 3: Recovery workout 
800 @ what "feels" like 10K pace, 400 @ recovery/LSS (long slow steady) pace
Repeat 4 - 5 times. 

Cool down 10 minutes in opposite direction on track. Stretch well.
 
See you all out there!
Carmen
 
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