WEEK 47 - November 19-25, 2012
Group Workouts & Schedule
TUES NOV 20TH - INTERVAL RUN @ MEMORIAL PARK - 6:30PM START
WU: 1 Mile EZ
MS: 3x2-Mile repeats in Z3/Z4 (1/4 Jog RI between each)
CD: 1 Mile EZ
WED NOV 21ST - HOP BRICK @
WEST U FITNESS - 6:30PM START
If you can't make HOP do this workout...
WU: 10 min zone 2 warm up
MS: 10 x 1:00 Sprints (Z4 build to Z5) 1:00 RI
5:00 climb, 90 cadence and decreasing 60 by last minute. Do at least 2 of the 5 min out of saddle (when out of saddle give sprint effort).
3 x 2:00 Sprints (Z4 build to Z5) 1:30 RI each
4:00 climb, 2 of the 4 min out of saddle sprint effort when out of saddle.
CD: 5 min zone 2
Run: 3 miles total - Mile 1 EZ, Mile 2 Mod, Mile 3 Hard if not turkey trot!
THURS NOV 22ND - THANKSGIVING
START A TURKEY DAY TRADITION. FIND A TROT NEAR YOU AND RUN IT!
SAT NOV 24TH - LONG RUN @ WEST U FITNESS - 6:30AM START
Keep in mind if you need to go a little shorter or longer than one of these distances you can always do so by just doing a short out-and-back on one section of the courses listed above. We want you to come out and join us!
SAT NOV 24TH - MASTERS SWIM @ DAD'S CLUB - 3:00PM START
AARON PALAIAN WILL BE THE ON DECK COACH THE ENTIRE TIME, COME WORK OFF THANKSGIVING!
WU:300 EZ, 100 KICK, 200 EZ 100 MODERATE
BEGINNER MS: 8x100 @ LT (:45 RI)
INTERMEDIATE MS: 14x100 @ LT (:30 RI)
ADVANCED MS: 20x100 @ LT (:15 RI)
ALL SWIMMERS 500 FREE Z3 MODERATE
CD: 200 EZ
RESULTS FROM LAST WEEKEND'S 1500 TT!
Amber - 20:00.07
Russell - 20:10.43 (750 yards)
Steve - 35:59.33
Ric - 26:14.12
Rich - 32:04.02
SUN NOV 25TH - LONG RIDE/BRICK @ LA CENTERRA - 6:30AM START
Ride Easy-Moderate
Run Easy-Moderate - 3-10 miles (follow your plan)
Keep in mind if you need to go a little shorter or longer than one of these distances you can always do so by just doing a short out-and-back on one section of the courses listed above. We want you to come out and join us!
Notable Upcoming Changes - We are working on securing a track, long term, to build a speed program in the off season. Once we do we will be transitioning the Tuesday Memorial Park run to the track. With cold weather coming we are looking at changing the Sunday long ride/brick back to being indoors either at the studio or at West U Fitness on Sundays. More details to come, for now everything stays as is (above).
Every single OULER should know how to do basic bike maintenance. We will start with changing a flat. There is no reason a flat should ruin your training ride, organized ride, or race. Be sure to always carry at least one tub changing kit. 
There is no single bigger thing you can do to improve than to get tested. Testing establishes your zones which are vital for training progression. Every workout must have a purpose and every workout should be focused on training in specific zones. If you don't know those zones how to do you know you're working out correctly to maximize your time and efforts? Once tested on the bike and run it's also important to get retested every 3-6 months to ensure that your efforts are progressing with your fitness improvements.
Nov 20th - Tom Hayden
