EmerFit Endurance

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Endurance Workouts: Week of 4.15.2012

Hello fellow runners!! I would like to consider myself still a runner though I am out of commission for a while with this Achilles injury.  The rower and I are become the best of friends, thats for sure!!  We had a great interval session last wednesday with Richard Vinnane and Matt Tracz.  These guys are doing a stellar job and are seeing some great improvement in speed and endurance through the program.  I am really proud of these guys!! Their dedication and determination are an inspiration.  I cant wait until im back in the saddle and can do the workouts with them!!

Workouts for the week of 4.15.2012:

Wednesday Night- 6:30 @ Fossil Ridge Track

Warm-up: Hip Mobility, Plyos, POSE drills

10 minute job

6 x 100m pick ups

Workout: 200, 400, 800 Ladder x 3 (rest .45, 1:30, 2:15)

Saturday Morning- 11am @ Emergent Fitness

Warmup: Hip Mobility, Plyos, POSE drills

Long Run: 5-7 miles with 5 x 2 min Fartlek