Exercising in the water has long been an option pursued by injured athletes. However, more and more attention is being given to the value of water exercise for healthy individual who are looking to improve their core strength and raise their heart rate while providing a valuable occasional break from the pounding of land-based activities. Here’s an article that provides a number of ideas from the July 24th issue of the Denver Post: http://www.denverpost.com/fitness/ci_18537139

Here’s a good, solid swim set for the swimmers and triathletes in our midst: 200 Warm-up 5 x 200 at a send-off that provides you with approximately 30 seconds rest in between intervals Easy 50 10 x 100 at send-off that provides 15 seconds rest Easy 50 10 x 50 at send-off that provides 8-10 seconds rest Easy 50 20 x 25 (fast, recovery, fast, recovery, etc) 200 warm-down  

Here’s the workout for you, a nice middle-distance “bounce-back” workout.  Please note that “rest” indicates a jog (not a walk or stand)… 10 min warm-up 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval 10 min warm-down

Here’s one to try if you’re a triathlete facing a race with a big hill in the middle (such as Boulder Peak).  It’s to be performed on a trainer: 10 min warm-up 30 min at just below race pace in Aero position Stand up and go hard for 10-15 minutes (do not touch seat during this phase of the ride – even once) Back into Aero position for 30-40 minutes to equal total expected length of the bike portion of the ride Immediately change into running shoes and run just below race pace for 10 minutes 10 minute warm-down (running or cycling) Go get ’em!

Here’s the track workout for this week.  If you’re not able to join us, feel free to utilize as your own workout in the upcoming week.  Be sure to record your time on the mile for future reference: 10 minute warm-up 2 x 2 min interval at 90% effort and 4 min rest between each 2 x 1 min interval at 90% effort and 2 min rest between each 4 min jog 1 timed mile at full effort 4 x 2 min interval with 2 min rest 10 min warm-down

Here’s a brief run-down on a workout the Masters team does 2+ times/month to mimic racing intensity and prep for a top-end performance on race day from 10K – half marathon distances.  To do this workout effectively, you’ll want to select a course that relatively flat or rolling hills.  If rolling hills, choose a direction that will make the “return” trip more difficult than the “out” trip.  Peer interaction is incredibly effective with this workout.  If possible, perform this workout with a group of runners.  They do NOT need to be running a similar pace.  Rather, everyone starts together, turns around at an exact pre-planned time (ie, 30 minutes) and then finish together, with the faster runners trying to “catch” the … MORE→

Here is the planned workout for the serious runners (and not-so-serious runners who want to burn some extra calories – these workouts are among the fastest possible ways to burn calories available for you employee wellness individuals out there)… 10 minute warm-up (don’t skimp on this – a good warm-up is critical to a great workout) 6 min interval… 3 min jog 2 min interval… 1 min jog 5 min interval… 2 min jog 3 min interval… 2 min jog 3 x 4 min interval with 2 min jog in between 10 minute warm-down

Ok Gang – we went with the longer intervals last week with minimal rest.  This week we’ll sneak in a little more rest (but then of course target faster split times).  Here’s the plan: 10 minute warm-up 3 x 3 min with 2 min rest 4 x 2 min with 2 min rest 2 extra minutes rest after last one 6 min at 5K race pace or faster 10 minute warm-down

If you’re doing a longer “tempo” type of run during the week, this workout provides a slightly shorter distance intervals this week as follows: 10 minute warm-up 5 min run/3 min jog 4 min run/2 min jog 3 min run/2 min jog 2 min run/1 min jog Repeat 10 minute warm-down 10 minute warm-down

Back to some longer intervals this week… 10 minute warm-up 2 x 6 min interval with 3 min jog 2 x 5 min interval with 2 min jog 4 min interval… 2 min jog 3 min interval 10 min warm-down

This week is a taper week for a few of us, which means less volume but greater intensity.  As a result, this week’s track workout will involve full recovery between intervals and a variety of distances… 10 minute warm-up 5 min interval… 5 min jog 2 x 3 min interval… 3 min jog 6 x 90 seconds at highest sustainable pace with 2 min jog in between 10 min warm-down

This one assumes you’ll be doing a longer “Tempo” run a few days before this workout. As a result, this provides a workout with shorter intervals to work on sustaining that speed on potentially tired legs. Here you go! 10 Min Warm-up 10 x 1 min with 30 sec rest 3 min jog 5 x 90 sec with 1 min rest 1 extra min rest after last one 5 x 1 min with 1 min rest  10 min warm-down

After more of an endurance/pacing workout last week, we’ll focus in more on speed with the additional rest in this week’s workout.  Here’s the rundown… 10 min warm-up 4 x 3 min with 2 min active rest 3 x 2 min with 2 min active rest 3 x 1 min with 2 min active rest 10 min warm-down

This week, we’ll be working on sustaining leg speed over long periods, running a total of 15 two minute intervals over the 40 minutes of our work set.  Here are the details: 10 min warm-up 10 x 2 min interval with just 30 seconds rest in between.  Goal is to maintain your pace throughout, in spite of the minimal rest 5 x 2 min intervals with 1 min rest 10 min warm-down See you there!  Or, for those of you who are accessing this workout remotely (which is entirely fine), we’d love to hear your comments on how it went.

Several people coming off of longer events this weekend but few with “A” races in the immediate future.  So we’re going to do a workout that starts with a little more consistent effort over longer periods and then reverse it and do higher intensity at the end, but with equal active rest included: 10 min warm-up 3 x 5 min interval at 5k pace…2 min active rest 5 x 2 min interval at mile pace or faster… 2 min active rest 10 min warm-down

With several people looking forward to a big race this weekend, the following will privide more extensive rest between intervals and a focus on getting those legs moving… 10 Min Warm-up 4 min interval at 5K Pace 5 min active rest 5 x 2 min interval with 3 min active rest 6 x 1 min interval with 2 min active rest 10 min Warm-down

This week, you’ll be hitting the same splits, but working harder with each successive interval due to the changing lanes with each successive interval…  At the end, you’ll take a longer rest and throw in some serious speed on tired legs. 10 min warm-up 4 min interval – run all of it in the 1st lane of the track 2 min active rest 4 min interval – run all of it in the 2nd lane of the track 2 min active rest 4 min interval – run all of it in the 3rd lane of the track 2 min active rest 4 min interval – run all of it in the 4th lane of the track 2 min active rest 4 min … MORE→

Here’s the plan for the coming week.  Be SURE to keep jogging between intervals – no walking.  On intervals, watch your 400 splits.  Goal is to work hard throughout, but to keep consistent splits as you work your way down the interval ladder: 10 min warm-up 8 min interval 4 min active rest 7 min interval 3 min active rest 6 min interval 3 min active rest 5 min interval 2 min active rest 2 min interval 10 min warm-down