Author: Noel

April 2, 2018 – Run

April 2, 2018 – Run

Don’t Forget Track we will run together TONIGHT at 6pm at the DOME – Look for Lee, we generally meet up by the strength equipment to the right when you enter. We will also have T-shirts! If you are following the programming – or just want an awesome shirt we have T-shirts for sale (Mens and Ladies sizing and cut – see picture attached). If you’re not at the Dome, Just Email me if you would like one – they are $20 and help us provide free programming and run groups!

Exciting news! We officially have passed the base/prep cycle for the GNT Folks. This means we have put in the work to ensure we build on a strong foundation. Up next is a 4 week build phase, followed by 2 weeks of peak and then RACE week

A Few Details:

  • We will only post one workout per day
  • What this means is the current programming is more focused on building strength and Speed for Sprint to Olympic distance races
  • After Gold Nugget we will shift towards Olympic + distances to supplement athletes that are doing more endurace work (hiking and running mountains) and also training for hammerman and the state championships. If you stick with the programming this will be fantastic work to keep you fit year round, regardless of which races you are doing.
  • Free Days! Look to the programming this summer to get your structured work in, but we will also be posting “DIY” days which allow you to go mountain bike, hike, run around with the kids, etc… basically go play =)
  • If you are training alone, try to make it to one of our group sessions! maybe you can meet someone to train with once or twice a week!
  • Attached is a document talking about some of the run paces we will use through training – read at your leisure but dont worry too much about memorizing all the details – we will write down that stuff in the daily workouts.
Look to the blog for the Lavaman race report later this week. We had athletes place 1st, 3rd, 4th, and 6th! An incredible showing from the crew

TEMPO RUN

We will start incorporating more threshold work into the programming now that we have put in the miles.

After your run warmup perform 5-10 sets of agility drills (ladder or cone drills), then:

3 sets of:
Run, med-high effort, 3-5 minutes.
Run, easy effort, 5 minutes. (walk last 2 minutes if needed)

Cool down, 5 to 10 minutes.

* Focus on form today *
Med-High effort should be comfortably hard, and you should not see drop off between sets. This is a pace you could hold for 40-60 minutes if racing.

March 30, 2018

March 30, 2018

How are the long runs feeling? Since these are a bit easier, we highly encourage you to invite a friend and have some chit chat along the way. If you want to substitute for a longer hike go ahead, but maybe try to get that steady jog in the flat areas.

March 28, 2018 – Bike

March 28, 2018 – Bike

How are the higher pedaling cadences going? This will be the third week of a progression which should help us get used to pedaling a bit faster. We are confident you are going to beat your expectations come race day, keep up the hard work!