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Hey all,
Happy Memorial Day, this week we will be meeting at a new location due to Construction at the Wilson HS Track. This week and assuming it goes smoothly at least through August we will meet at the Cardozo HS track. Enter the track at 13th and Florida we will meet at the bottom of the bleachers at 6:30 like normal and start warmups at 6:35 also like normal. Cardozo is just up from the U street metro station. There’s street parking near the track but I don’t know how easy it will be to find parking. This will be our home for track at least through the end of construction in August and maybe forever.
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-MarkTeam,
This week’s workout will be a FULL VO2 ladder. This one will be relatively short and also won’t have stairs, so you’ll want to give it your all and really push to the full potential on each interval.
In minutes, we’ll do:
3 minutes @ VO2 + 2 minutes active recovery (AR)
3 mins VO2 + 2 mins AR
4 mins VO2 + 3 mins AR
5 mins VO2 + 4 mins AR
4 mins VO2 + 3 mins AR
3 mins VO2 + 2 mins AR
3 mins VO2Total time: 41 minutes
VO2 intervals are done at 95-98 percent of your max HR.
As always, arrive early, warm up on your own, after track we’ll do some core then head to Seoul Spice.
Happy running,
HP</div>
Hey all,
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<div id=”ygrp-text”>Last week went well so we are back at Cardozo again this week and will be at least through August. We will meet at the Cardozo HS track. Enter the track at 13th and Florida we will meet at the bottom of the bleachers in the NW corner of the track at 6:30 and start warmups at 6:35 also like normal. Cardozo is just up from the U street metro station. There’s street parking near the track but I don’t know how easy it will be to find parking. This will be our home for track at least through the end of construction in August and maybe forever.
-Mark
<div id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4698″ dir=”ltr”><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4807″>Today’s Workout will be as follows:</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4777″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4778″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4779″>Descending VO2 max ladder. VO2 max = 95-98 percent of your max heart rate. </span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4780″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4781″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4782″>In minutes: </span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4783″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4784″>6 mins + 4 mins Active Recovery (AR)</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4785″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4786″>5 mins + 4 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4787″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4788″>4 mins + 3 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4789″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4790″>4 mins + 3 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4791″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4792″>3 mins +2 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4793″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4794″>3 mins + 2 mins AR</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4795″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4796″>2 mins all out</span><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4797″ clear=”none” /><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4798″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4799″>Total time 45 minutes</span></div>
<div id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4698″ dir=”ltr”><br id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4804″ clear=”none” /><span id=”yiv8889674976ydp910a2eceyiv4898190456yui_3_16_0_ym19_1_1485313214916_4805″>Happy running!</span></div><div dir=”ltr”>
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<div dir=”ltr”>6/12/2019 LT Intervals w/ fast-twitch activation accelerations in middle: 3 x 7 mins (1 min AR), 3 x 1 min (2 min AR), 3 x 7 mins (1 min AR)</div>
<div dir=”ltr”>6/19/2019 Hill Repeats @ Brandywine</div>
<div dir=”ltr”>6/26/2019 Descending VO2 Max Ladder with Stairs; (5mins + 1stair+4AR; 4mins+1 stair+4AR; 4mins+1 stair+4AR; 3mins+1 stair + 3AR; 3mins+1 stair + 3AR; 2 mins+ 1 stair; 2 AR; 2mins+1 stair = 53 mins total). Core after</div>
<div dir=”ltr”>7/3/2019 LT intervals, 8 x 5 mins (1 min AR); Core after</div>
<div dir=”ltr”>7/10/2019 Descending VO2; 8 ints; 54 min total. 6 mins down to 2 mins – no stairs. Core afterwards.</div><div dir=”ltr”>
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</div>June 19 Workout
It’s time for hill repeats again. For anyone new hill repeats are always the 3rd Wednesday of the month. As usual we will meet at the Cardozo HS track. Enter the track at 13th and Florida we will meet at the bottom of the bleachers in the NW corner of the track at 6:30 and start warmups at 6:35. After we finish warmups we will lock gear in someone’s car (hopefully someone will drive), then we will easy jog over to Meridian Park. Once we get there we will do hill repeats for 40min. I recommend following the sidewalk around the wall of the whole park except for the very north end where you should cut through the park to avoid stepping into the street. You are welcome to make the workout more challenging by doing stairs instead of hills or make it easier by doing a run walk interval. After 40min we will meet at the SE corner of Meridian Park at 15th and W NW to head back to Cardozo to do 5 min of core and grab gear. There won’t be a safe place to leave bottles at the park so you should be prepared to run with your water. Speaking of water unless it’s a serious storm we will still run. If it’s a downpour or lightning I’ll post a cancellation to the FB group.
Cardozo is just up from the U street metro station. There’s street parking near the track but I don’t know how easy it will be to find parking.
7/10/19 workout
Tomorrow’s workout will be as follows:
Descending VO2 max ladder. VO2 max = 95-98 percent of your max heart rate.
In minutes:
6 mins + 4 mins Active Recovery (AR)
5 mins + 4 mins AR
4 mins + 3 mins AR
4 mins + 3 mins AR
3 mins +2 mins AR
3 mins + 2 mins AR
2 mins all outTotal time 45 minutes
Happy running!
Next week will be hill repeats.
-Mark
7/17 workout
It’s time for hill repeats again. For anyone new hill repeats are always the 3rd Wednesday of the month. As usual we will meet at the Cardozo HS track. Enter the track at 13th and Florida we will meet at the bottom of the bleachers in the NW corner of the track at 6:30 and start warmups at 6:35. After we finish warmups we will lock gear in someone’s car (hopefully someone will drive), then we will easy jog over to Meridian Park. Once we get there we will do hill repeats for 40min. I recommend following around the outside of the whole park except for the very north end where you should cut through the park to avoid stepping into the street. You are welcome to make the workout more challenging by doing stairs instead of hills or make it easier by doing a run walk interval. After 40min we will meet at the SE corner of Meridian Park at 15th and W NW to head back to Cardozo to do 5 min of core and grab gear. There won’t be a safe place to leave bottles at the park so you should be prepared to run with your water. Speaking of water unless it’s a serious storm we will still run. If it’s a downpour or lightning I’ll post a cancellation to the FB group.
Cardozo is just up from the U street metro station. There’s street parking near the track but I don’t know how easy it will be to find parking.
