News: Results from Island House Triathlon, IM Fortaleza and IM Florida; IM Malaysia and Arizona are coming up; What's happening with Macca?; IMTalk 10 year training weekend.
This Weeks Discussion: Would you do a race like the Island House Tri? What do you feel would be the best format for a AG’ers multi day race? Also, how many press ups can you do? Comment here .
This Weeks Photo: This weeks is a gif, check it out here .
Statstasic: We look at the first woman to go Sub 9.
Coaches Corner: Here are the sets that were in this weeks Coaches Corner.
Deep Water Running Example Workouts:
Building Endurance Sets:
2 x (4 min @ 80% HRR or HRmax ? 6 min @ 75% HRR or HRmax ? 10 min @ 70% HRR or HRmax + 2 min easy)
Aerobic Endurance with Sprint & Strength Work:
Continuous Run x 6 min at steady pace THEN run HARD wall-to-wall, when you get to the wall perform flutter kick on wall x 30 seconds max effort ? run HARD wall-to-wall + wall push ups x 25 reps…repeat series
Intensity Ladder:
10 min at steady pace ? ↑ intensity slightly & hold x 5 min ? 8 min steady ? ↑ intensity more than previous & hold x 5 min ? 6 min steady ? ↑ intensity even more than previous & hold x 5 min ? 5 min steady ? steady ↑ even more than previous & hold x 5 min (so every harder 5 min piece gets a little harder with every effort)
Negative Splits & Technique:
4-5 x (Steady run x 3 min + Cone-to-cone negative splits (run faster pace every time you pass a cone x 4) + tech drills (flat foot march, high knees ‘staying on your toes’, long jog, fast feet shuffle, butt kicks) 1 length of pool then Stride (form focused run) back to start
**either set up cones ~ 10-15 ft apart OR use landmarks in the pool for your point to point drills).