Since I know that several FEATers felt that they could improve on their running, I thought I'd post this link to an easy-to-follow run training programme for triathletes. Before he started LifeSport, Lance used to coach the team at UBC when I ran there. He knows what he's talking about. I'll never forget the day his wife Lucy (then a National Team member) beat me in a 10K when she was 6 months pregnant! It wouldn't have been so bad except that I had run my lifetime personal best that day...
Here's hoping this link will help you toward a new personal best:
http://www.lifesportcoaching.com/tips_article.php?id=71
Sunday, January 31, 2010
Friday, January 29, 2010
Mostly Because The Coach Can't Count..
Congrats to everyone for completing FEAT's longest swim workout yet!
Warmup: do the last 50 of each set fast, and take 10sec rest btw sets of 4
50fr/50k/50dr/50p
50p/50fr/50k/50dr
50dr/50p/50fr/50k
50k/50dr/50p/50fr
Pre-Set: the fr are *fast*; active rest during pull (i.e., no rest at the wall, use pull as rest)
50p/100fr/150p/200fr/150p/100fr/50p
Main (Pacing) Set:
swim 100fr and note time
4 x 100fr on (time + 15sec)
Cooldown:
25 not free/50free/75not free/100 choice
Total: 2350m(!)
Warmup: do the last 50 of each set fast, and take 10sec rest btw sets of 4
50fr/50k/50dr/50p
50p/50fr/50k/50dr
50dr/50p/50fr/50k
50k/50dr/50p/50fr
Pre-Set: the fr are *fast*; active rest during pull (i.e., no rest at the wall, use pull as rest)
50p/100fr/150p/200fr/150p/100fr/50p
Main (Pacing) Set:
swim 100fr and note time
4 x 100fr on (time + 15sec)
Cooldown:
25 not free/50free/75not free/100 choice
Total: 2350m(!)
Friday, January 22, 2010
Swim Workout - Jan 22, 2010
You need: pull buoy, ring or other thing to hold btw ankles (place @ other end of pool)
Warmup: 4 x 100m as:
1. 25pull/25 ring btw ankles/25fr/25 swim with overkick
2. 25ring/25fr/25over/25p
3. 25fr/25over/25p/25ring
4. 25over/25p/25ring/25fr
Distance: 800m drafting **not a speed contest! goal: stay clumped**
Stroke Count: 50fr - take average of count for 25m
4 x 100m keep same stroke count, but descend time for each 100m
2:00/1:55/1:50/1:45
Drill Set: 4 x 75m with 10 sec rest after each as
25 finger drag with pinky plant/50 fast
Cooldown: 50 not free
Total: 2000m
You need: pull buoy, ring or other thing to hold btw ankles (place @ other end of pool)
Warmup: 4 x 100m as:
1. 25pull/25 ring btw ankles/25fr/25 swim with overkick
2. 25ring/25fr/25over/25p
3. 25fr/25over/25p/25ring
4. 25over/25p/25ring/25fr
Distance: 800m drafting **not a speed contest! goal: stay clumped**
Stroke Count: 50fr - take average of count for 25m
4 x 100m keep same stroke count, but descend time for each 100m
2:00/1:55/1:50/1:45
Drill Set: 4 x 75m with 10 sec rest after each as
25 finger drag with pinky plant/50 fast
Cooldown: 50 not free
Total: 2000m
Sunday, January 17, 2010
Swim Workout Jan 15, 2010
Congrats to Laurie, Dan, Nicole and Scott, who all swam their 2nd 200m faster than their first!
Warmup:
4 x 100fr as: 1. 25m ring held btw ankles (no kick), rest loose; 2. 25 loose, 25 ring btw ankles, 50 loose; continue with travelling 25m ring btw ankles
200m free for time
200 ez as 2 x (50dr/50fr)
200m free for time
200 ez as 2 x (50not fr/50fr)
6 x 75 Hungarian (kick fast/swim fast/swim slow) no rest - slow swim is your recovery
100-200 cooldown
200m times:
Brendan 2:42/2:44
Kerri 3:15/3:18
Sarah 3:34/3:36
John 3:12/3:24
Laurie 3:33/3:32
Paul 3:21/3:32
Dan 3:23/3:17
Nicole 3:29/3:27
Scott 4:05/4:03
Congrats to Laurie, Dan, Nicole and Scott, who all swam their 2nd 200m faster than their first!
Warmup:
4 x 100fr as: 1. 25m ring held btw ankles (no kick), rest loose; 2. 25 loose, 25 ring btw ankles, 50 loose; continue with travelling 25m ring btw ankles
200m free for time
200 ez as 2 x (50dr/50fr)
200m free for time
200 ez as 2 x (50not fr/50fr)
6 x 75 Hungarian (kick fast/swim fast/swim slow) no rest - slow swim is your recovery
100-200 cooldown
200m times:
Brendan 2:42/2:44
Kerri 3:15/3:18
Sarah 3:34/3:36
John 3:12/3:24
Laurie 3:33/3:32
Paul 3:21/3:32
Dan 3:23/3:17
Nicole 3:29/3:27
Scott 4:05/4:03
Friday, January 8, 2010
Swim Workout - January 8, 2010
Warmup: 200 choice; 4 x 50 pull on 1:30
Main:
2 x 200 free as: 50med/100fast/50med (15sr)
3 x 100: 1. kick 2. pull 3. free (10sr)
4 x 75 free build (25ez/25mod/25fast) (10sr)
5 x 50 on 1:00/1:30/2:00 going hard between flag-wall-flag, mod btw flags
6 x 25 on :40/:50/:60
Cooldown:
100 not free; 50 pull; 50 kick
Total: 2000m
Main:
2 x 200 free as: 50med/100fast/50med (15sr)
3 x 100: 1. kick 2. pull 3. free (10sr)
4 x 75 free build (25ez/25mod/25fast) (10sr)
5 x 50 on 1:00/1:30/2:00 going hard between flag-wall-flag, mod btw flags
6 x 25 on :40/:50/:60
Cooldown:
100 not free; 50 pull; 50 kick
Total: 2000m
Welcome to FEAT Racing!
FEAT is the Fernie Endurance, Adventure and Triathlon Racing Club. Inaugurated in 2008, it is a loose (some looser than others) group of Elk Valley residents who enjoy long-distance sports that others might call suffering. This blog is a placeholder for what will eventually become our club website. Stay tuned for swim workouts, meeting updates and other interesting links!
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