Weekly Workout: 2 (5×300) February 2019

Weekly Workout: 2 (5×300) February 2019

Athlete: Michael "Master" Murphy Prescribed: 2 (5x300) w/100j btw reps, 400j btw sets Result: 2 (5x300) in 59.6, 59.6, 60.3, 59.6, 60.1- -3min jog--59.6, 59.0, 58.4, 59.4, 58.8 The goal for Murphy was to run the first set in 61, and the second set in 59. The main...

Three Capes Relay

Three Capes Relay

What a weekend. The gents all came down Friday, except for Tyler who arrived at 2am (more on that later). Me, Christian and master Murph drove the course that Friday afternoon, which helped me feel confident about my driving/coaching duties for the following day. We...

Weekly Workout: 2 (6×200)

Weekly Workout: 2 (6×200)

Athlete: Tyler Van Dyke Prescribed Workout: 2 x 6 x 200 (1500) [200j/400j] Result: 2 x 6 x 200 at 32/31 seconds   I have always liked this workout. Tyler is still getting back to being fit. This is a low volume workout that has appropriate rest for the intensity...

Weekly Workout: 7 Mile Tempo Run

Weekly Workout: 7 Mile Tempo Run

Athlete: Michael Murphy Prescribed Workout: 7-8 mile tempo run around marathon effort (6:20-6:30) Result: 7 miles at 6:26 avg. A longer "tempo run" is a pretty standard weekend workout for most of our athletes. Murphy is now fit enough to where he is no longer in that...

Weekly Workout: 6 x 40m

Weekly Workout: 6 x 40m

Athlete: Christian Parr Prescribed: 6 x "flying" 40m at 80%/80%/85%/85%/90%/90%, with at least 4 minutes of rest. Result: 6 x 40m at the prescribed effort Percentages are based off Max speed. When I'm asking Christian to run at 80%, that's 80% of his maximum-velocity....

Weekly Workout: The Recovery Run

Weekly Workout: The Recovery Run

Athlete: Asher Catterall Prescribed Workout: Easy recovery run. Result: 30 minute run at 7:30 pace Ah. I know what you're thinking. An easy run is not a workout. True, but it's arguably just as important if not more, and I think there importance of sharing the day....

Weekly Workout 8-10 x 400 (Spring of 2017)

Weekly Workout 8-10 x 400 (Spring of 2017)

Athlete: Aki Kitagawa Prescribed Workout: 8-10 x 400 in (72-70) Result: 8x400 in (74,71, 69, 70, 68, 69, 69, 69) On our log, I don't see what the rest was. I probably communicated with him about the elsewhere. I asked for these to be done at, and a little faster than...

Weekly Workout: 3 Mile Threshold + 4 x 200

Weekly Workout: 3 Mile Threshold + 4 x 200

Athlete: "Master Murph" Prescribed Workout: 3 mile threshold + 4x200 Result: 3 miles in 17:29 (5:46, 5:51, 5:52) 4 x 200 (37.2, 36.7, 35.8, 36.9) I didn't give Murphy a prescribed pace. We at best have a general idea of his fitness as he hasn't race in a while....

Weekly Workout: Specific Long Run

Weekly Workout: Specific Long Run

Athlete: Asher Catterall Prescribed Workout: "Long run with vertical focus". Result: 15.1 miles, 3h 14m w/ 6,230ft of elevation gain. Unlike the 10 x 800 we did the previous week, this run was all about getting specific. When Asher toes the line for the USATF 50km...