Trail Running Monday June 20th

She Women- Men Crushers Trail Group
Session #2
When: 6:30-7:30 am, Monday, June 20
Where: Martis Valley wildlife viewing area
Workout: Track on Trail Workout **
Please RSVP on facebook or

Easy run warm-up to include dynamic movement prep
2-4x400m – flats
2-4x200m – 4% grade
Quality trumps quantity

Goal: Specific Strength with attention to technique. Ramp up to 80% of max
perceived exertion – and then hold solid form. For those with high level of
running fitness push toward 90% at the end. Recovery based on current running
fitness 50-100% of work time.  Goal is not blood, sweat and tears – ie harder is
better – but challenge yourself with intensity – and then hold that solid
posture, smooth efficient technique, rhythmic breathing. Mental aspect -
visualize, come with a mantra and connect the purpose of the workout to your
particular overall running goal.

**Workouts performed as a group, with each individual attacking efforts at their
individual perception of prescribed exertion level or if training with a heart
rate monitor at their individual zone/pace.

Please feel free to share the outlines of our workouts with others who might be
interested in joining us. I would also like to invite you to share comments
regarding the training group on facebook and twitter