WEEK OF March 27-April2
MARCH PACE LEADERS
Pace leaders will help get the pace groups started for Tuesday track and Thursday tempo/interval runs. They know the workouts and they know the run routes.
Group A: 9+ min/mile – KATHY POINT
Group B: 8-9:00 min/mile – TIM CARLSSON
Group C: 7-8:00 min/mile – MARTIN GARZA
Group D: sub 6– 7:00min/mile – FRANKIE AGIUS
WEEK OF March 27-April2
Make sure to look at the workouts on the Run website each week. Come prepared and have fun! Bring water. Your pace leaders will get you going with the workouts.
THE WORKOUT
Tues, March 27, 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle
School North
Due to last week’s rain out, we are repeating
this workout.
**RUN OPPOSITE DIRECTION** RUN OPPOSITE
DIRECTION**
ALL GROUPS: 10 min. warm up/run mechanic drills/warm up stretches. Finish warm up around 5:40 and get with your
pace group to start track workout. MIN/MILE IS BASED ON 3-MILE RUN.
20 min. 5k = 1:35 per 400
21 min. 5k = 1:40 per 400
22 min. 5k = 1:45 per 400
23 min. 5k = 1:50 per 400
24 min. 5k = 1:55 per 400
25 min. 5k = 2:00 per 400
26 min. 5k = 2:05 per 400
27 min. 5k = 2:10 per 400
28 min. 5k = 2:15 per 400
29 min. 5k = 2:20 per 400
30 min. 5k = 2:25 per 400
Group A, 9:00+ min/mile
4 * 1000 at 5k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.
Group B, 8– 9:00 min/mile
5 * 1000 at 5k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.
Group C, 7–8:00min/mile
6 * 1000 at 5k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.
Group D, sub 6-7:00min/mile
7 * 1000 at 3k pace w/2 min. recovery; 4 * 400 at 3k pace w/2 min. recovery.
ALL GROUPS: 1-mile cool down jog opposite direction AND/OR GROUP STRETCH.
VERY IMPORTANT: Please take time to cool down and stretch after workouts. If you’re short on time, decrease your repeats. The cool down and stretching will help with recovery & reduce injury.
Wed, March 28, RUN ON YOUR OWN
Group A: 3 miles easy
Group B: 3 miles easy
Group C: 4 miles easy
Group D: 4 miles easy
Thurs, March 29, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: Hills
Group B: Hills
Group C: Hills
Group D: Hills
Climbing hills is hard work and tests both the heart (cardiovascular training) and the legs (strength training). You can’t get a better combination.
If this is your first hill repeat, run them carefully and do just three or four hills. For those that have run them before, repeat
the hills coming back.
Run the hill at a strong, steady pace, but don’t try to sprint. Good hill-running form includes a short, quick stride with moderate knee lift. Don’t over stride or exaggerate the knee lift. Pump your arms forcefully to help drive yourself forward and upward. Picture a steam locomotive chugging up a hill and chug along yourself. At the top of the hill, turn and jog very slowly and carefully to the bottom,
being careful about the impact force.
HILL DIRECTIONS
The route for the hill intervals begins at Andy Brown East (ABE) goingright on Parkway. At Heartz, turn left. You will pass the elementary
school and the library; the street just past the library is Park Valley. At Park Valley, you will run (NOT SPRINT) up the remainder of Heartz to Sandy Lake.
At Sandy Lake, turn around and JOG/WALK to Park Valley. Turn RIGHT on Park Valley. The remaining intervals are as follows as you go EAST on Park Valley:
Woodcrest – up to Sandy Lake, turn around & JOG to Park Valley. Follow to Allencrest and repeat sequence on consecutive streets. When
you get to Lodge, run that TWICE. If you are an experienced runner or have been running consistently, repeat all hills going back. The last hill is Hertz and return to ABE. This route is approximately 6.2 miles.
If you are a beginner runner, recovering from an injury or a race, after running up & down Lodge
TWICE, run WEST on Park Valley to Heartz and return to ABE. This route is approximately 4.5 miles
**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.
Fri, March 30
REST DAY
Sat, March 31, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: 8-10 miles steady
Group B: 8-10 miles steady
Group C: 8-10 miles steady
Group D: 8-10 miles steady
Sun, April 1, RUN ON YOUR OWN
Group A: 4 miles easy
Group B: 5 miles easy
Group C: 5 miles easy
Group D: 4 miles easy
Mon, April 2
REST DAY
Saturday and Sunday’s mileage are interchangeable.
“We only go around once. There’s really no time to be afraid. So stop. Try something you’ve never tried. Teach it. Do it. Risk it”. Jo Blais
Kuay
Congratulations to our Rock Stars at the weekend’s races.
GABRIELLA MCCORD takes on the 5k Joe’s Run at Ft. Worth and placed 2nd in AG. Our Rock-n-Roll Half Marathon and Relay runners get high scores for their performance! Congratulations to MARTIN GARZA, CANDY SHEEHAN (PR), CARLA HOFFMAN, TOM SHEEHAN, PHIL HATTON, CHRIS HILLEN, LINDA HILLEN, JOEL POPP, ALLEN SHYNE, MIKE LOPEZ, HARSHAD LALOOBHAI, CYNDI HILLS, DAWN COCHORAN, CINDY PENNELL, ROB LAGON (PR), NINA LAGON (PR), KUAY SULLIVAN (relay), MARY OLSEN, KATHLEEN PURCHES, MARYANNE ODOM, SHELLY COX, MONICA ORTIGOZA (PR) and FRANKIE AGIUS.
REMINDER: GET YOUR CORE ON!
The next Functional Strength Training (FST) starts Wed, April 4 – Wed. May 23. FST classes utilize gravity, body weight, stability balls, carpet skates, pulleys, dumbbells, med balls, ab dolleys, TRX and all kinds of toys to strength train in functional movement patterns. We use a combination of upper body, lower body and core plus small and big muscle movements to address many of the common deficits and asymmetries seen among swimmers, bikers and runners.
The program is conducted by Amy Goddard, PT, CSCS and her staff at Goddard Orthopedic and Sports Therapy. This program is a “must” for all athletes!
Each athlete must reserve their spot and complete a FREE injury profile before participating in FST. The first session will include a review of your injury history as well as an orientation to FST. Cost & day of program are 8 sessions for $100; Wednesday’s, 5:30- – 6:30 am.
Sessions limited to 14 participants. Contact Kuay Sullivan NOW, kuay@dallasathletes.com, to sign up before sessions get full!
