Track Attack

Coached Run Workouts on the Track
Tuesday evenings 6:45 PM-8:15 PM at Sutter Middle School in Folsom thru July
2009

-Form Drills, Speed Workout, Core Strength Exercises
-Bring a towel/ mat, water, running watch and $10 drop in fee.
See website for further details.  Tuesday weather forecast is looking great for
our track workout.  See you there!

Joey and Rhonda Figone

Specialized Multisport Training
www.specializedmultisport.com
(916) 941-9336

You're Invited to join my friends network, check my profile here:
http://mrrrping.zoomshare.com/files/chicks.htm

Spring Track Attack Workouts to resume in April.  Please keep yourself posted on
our website. www.specializedmultisport.com  Updates coming soon.
~Rhonda and Joey ~ SMT

Come out for track attack tonight.  We have a great workout planned.
Joey and I will see you out there!
~Rhonda
SMT
NOTE: Track Attack workouts begin at 6PM.

Specialized Multisport Training presents:
2009 Track Attack Run Workouts on the track.
Coached Run workouts begin on Jan 20th (Tues evening) from 7- 8:30PM at
Oak Ridge Track in El Dorado Hills.
The Oak Ridge Track is a community track at Oak Ridge High School that
features an all weather surface that is great for minimizing the impact
as you increase your mileage and speed.
For details of our TRACK ATTACK run program please refer to the website:
www.specializedmultisport.com

What to bring: $10 cash, towel, water bottle, warm clothing (layers).
If you have questions please contact Specialized Multisport Training -
(916) 941-9336.

----- Original Message -----

From: specializedmultisport_running@yahoogroups.com

To: specializedmultisport_running@yahoogroups.com

Sent: Monday, October 20, 2008 5:56 PM

Subject: [specializedmultisport_running] TRACK ATTACK- ORHS, 10/21/2008, 6:00 pm

Reminder from:		specializedmultisport_running Yahoo! Group
Title:		TRACK ATTACK- ORHS
Date:		Tuesday October 21, 2008
Time:		6:00 pm - 7:00 pm
Repeats:		This event repeats every week until Friday October 31, 2008.
Location:		OAK RIDGE TRACK, EL DORADO HILLS
Notes:		RUN FORM, SPEED WORK, STRETCHING AND CORE~ AN ACTION PACKED HOUR!
Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

Copyright © 2008  Yahoo! Inc. All Rights Reserved | Terms of Service | Privacy Policy

See you tues night!



> A great way to spice up your run routine and strengthen your core
as
> winter approaches!
>
> For the month of october, Track Attack will be hosted from 6-7PM
> Tuesday evenings at Oak Ridge Track in El Dorado Hills.  Workouts
will
> be offered for $10 and include 1 hr of form drills/ run coaching/
and
> flexibility/core training.
>
> Please see our website for the latest info and what to bring:
> www.specializedmultisport.com.
> Any questions, contact Rhonda or Joey at (916) 941-9336.  See you
there!
>
> If you are interested in training on the track with our Moms In
Motion
> run group from 7-8:30, contact Rhonda for further details.
>

A great way to spice up your run routine and strengthen your core as
winter approaches!

For the month of october, Track Attack will be hosted from 6-7PM
Tuesday evenings at Oak Ridge Track in El Dorado Hills.  Workouts will
be offered for $10 and include 1 hr of form drills/ run coaching/ and
flexibility/core training.

Please see our website for the latest info and what to bring:
www.specializedmultisport.com.
Any questions, contact Rhonda or Joey at (916) 941-9336.  See you there!

If you are interested in training on the track with our Moms In Motion
run group from 7-8:30, contact Rhonda for further details.

Hi there fellow Track Attackers!
Come out to the last track attack workout of the spring season!  We
will be holding our final running workout this coming tuesday morning
(may 13th) at 5:15am at the Oak Ridge High School track.  The workout
will run from 5:15-6:45 am and will be followed by coffee at Sartory.

Due to asbestos clean-up plans, the Oak Ridge High School track will
be closed for the summer.  SMT has currently searched and exhausted
all track options for a back-up facility in the folsom/edh area.
The track attack running workouts will resume in mid-August in the
mornings at Oak Ridge High.  Please check back to our website in
august for further details.  We love having such a great group out
there, and we wish we had the option to continue to run the
workouts.  See you tuesday morning!
~Rhonda and Joey
SMT coaches


Specialized Multisport Training

www.specializedmultisport.com

(916) 941-9336

Morning workouts only.  They are held on tuesdays at oak ridge.  That
was the correction.  As always updated info is on
www.specializedmultisport.com.
Hope to see the rest of the crew next week.  Great time trial this
morning. We had a good turnout and lots of fast legs this morning!
See you next tuesday morning!
~rhonda and joey

Hope to see you out there tomorrow morning for Track Attack!

Last week we had quite a few dedicated runners come out to the Oak
Ridge Track for what we called Extreme Track Attack! (the conditions
were a little extreme).  This week looks to be above 80 degrees every
day, a perfect time for morning run sessions!

Don't forget a towel, a sweatshirt for stretching and core, and maybe a
little cash if you want to head to Sartory afterwards for some coffee
or tea with us!

*************CORRECTION*************
>
> SMT-Track Attack running workout
> Tuesday May 6, 2008
> 5:15-6:45 AM
> > Location: Oak Ridge High School Track, 1120 Harvard Way
>
>

Specialized Multisport Training wants to ensure our full utilization of
the track for our workouts as we move forward with our training.  We
can do this with morning run workouts.
Workouts will be on the track in El Dorado Hills (1120 Harvard Way)
starting at 5:15 AM tuesday april 29th.  We will finish promptly at
6:45AM to allow Track Attackers to start their day.  This schedule will
hold thru the month of may.
As always, your feedback is appreciated.  We look forward to seeing you
next Tuesday morning!  We will NOT be holding EVENING track workouts on
tuesdays.
See you tuesday morning,

Rhonda, Joey and Aracelly
Track Attack Coaches

Check out the up-to-date Track Attack workouts and upcoming events at
www.specializedmultisport.com.  We have officially launched our
website!  Links to local events, running groups, etc and
coming soon... our calendar of events.

Don't miss next weeks Track Attack, at the track at 1120 Harvard Way in
EL DORADO HILLS!  At our client's request we are bringing Track Attack
back to EDH.  Workouts will be 6:30-8PM to accomodate the post-work
crowd!

Contact Rhonda at 916-941-9336 with questions or send an email to
specializedmultisport@....

See you there!
~Rhonda

Thanks to everyone who made it out for Tuesday's track attack!  Good
energy and a nice 68 degree evening.
The work we did on pacing is intended to carryover into your pacing for
your next run/event.  Impressive work... You all were within a minute
of your estimated time for the 1.5 mile effort (400s) and very close
for the 3 mile effort (800s). Down to 12 seconds for Sherry and Gerry
which earned them a free track attack session. Ron and Cathy were only
14 seconds off of their estimated finish.  Great work. Thank you to all
of the track attackers for supporting a healthy lifestyle and running
in our community.
We look forward to more fun workouts as a group.  Please send any
feedback or requests to specializedmultisport@....
Make it a great week.
~rhonda

Congrats to the Moms In Motion for the NAPA VALLEY TRAIL HALF MARATHON
& 10K effort this last weekend. Michele (way to go!), Kelly, Cindy
(representing as Cathy), Tracy, Lisa, Tristan, Kim, Jen, Erin and the
rest of the ladies.  We hope your trip to Calistoga was great!
This coming week, Track Attack with be a fun workout with relays, some
new elements as we move into our next phase and as always- a great core
routine.
Workout is $10 for everyone attending so please bring cash or a check
made out to SMT, Specialized Multisport Training.
Please bring a towel or mat/ sweatshirt/ and we will see you at Sutter
Middle school at 6PM! Workout ends at 7:30PM.
Please call 916-941-9336 with questions.
~Rhonda

I wanted to share this info (taken from active.com) that I found both
accurate and informative.  This will come in handy as we move toward
our build and race phase training over the next 4 months. The last
few points/paragraphs are key.  See below:

What is the Real Benefit of Recovery Runs?

In short, recovery runs do not enhance recovery. Nevertheless,
recovery runs are almost universally practiced by top runners. That
wouldn't be the case if this type of workout weren't beneficial. So
what is the real benefit of recovery runs? The real benefit of
recovery runs is that they increase your fitness--perhaps almost as
much as longer, faster runs do--by challenging you to run in a pre-
fatigued state (i.e. a state of lingering fatigue from previous
training.)

There is evidence that fitness adaptations occur not so much in
proportion to how much time you spend exercising but rather in
proportion to how much time you spend exercising beyond the point of
initial fatigue in workouts. So-called key workouts (runs that are
challenging in their pace or duration) boost fitness by taking your
body well beyond the point of initial fatigue.

Recovery workouts, on the other hand, are performed entirely in a
fatigued state, and therefore also boost fitness despite being
shorter and/or slower than key workouts.

Evidence of the special benefit of pre-fatigued exercise comes from
an interesting study out of the University of Copenhagen, Denmark. In
this study, subjects exercised one leg once daily and the other leg
twice every other day. The total amount of training was equal for
both legs, but the leg that was trained twice every other day was
forced to train in a pre-fatigued state in the afternoon (recovery)
workouts, which occurred just hours after the morning workouts.

After several weeks of training in this split manner, the subjects
engaged in an endurance test with both legs. The researchers found
that the leg trained twice every other day increased its endurance 90
percent more than the other leg.


Creating a Setback to Get Ahead

Additional research has shown that when athletes begin a workout with
energy-depleted muscle fibers and lingering muscle damage from
previous training, the brain alters the muscle recruitment patterns
used to produce movement. Essentially, the brain tries to avoid using
the worn-out muscle fibers and instead involves fresher muscle fibers
that are less worn out precisely because they are less preferred
under normal conditions.

When your brain is forced out of its normal muscle recruitment
patterns in this manner, it finds neuromuscular "shortcuts" that
enable you to run more efficiently (using less energy at any given
speed) in the future. Pre-fatigued running is sort of like a flash
flood that forces you to alter your normal morning commute route. The
detour seems a setback at first, but in searching for an alternative
way to reach the office, you might find a faster way--or at least a
way that's faster under conditions that negatively affect your normal
route.


Tips for Effective Use of Recovery Runs

Whenever you run again within 24 hours of completing a key workout
(or any run that has left you severely fatigued or exhausted), the
follow-up run should usually be a recovery run.

Recovery runs are only necessary if you run four times a week or more.


If you run just three times per week, each run should be a "key
workout" followed by a day off.

If you run four times a week, your first three runs should be key
workouts and your fourth run only needs to be a recovery run if it is
done the day after a key workout instead of the day after a rest day.

If you run five times a week, at least one run should be a recovery
run.

If you run six or more times a week, at least two runs should be
recovery runs.


There's seldom a need to insert two easy runs between hard runs, and
it's seldom advisable to do two consecutive hard runs within 24 hours.

Recovery runs are largely unnecessary during base training, when most
of your workouts are moderate in both intensity and duration. When
you begin doing formal high-intensity workouts and exhaustive long
runs, it's time to begin doing recovery runs in roughly a 1:1 ratio
with these key workouts.

There are no absolute rules governing the appropriate duration and
pace of recovery runs.


A recovery run can be as long and fast as you want, provided it does
not affect your performance in your next scheduled key workout.

In most cases, however, recovery runs cannot be particularly long or
fast without sabotaging recovery from the previous key workout or
sabotaging performance in your next one.

A little experimentation is needed to find the recovery run formula
that works best for each individual runner.


Don't be too proud to run very slowly in your recovery runs, as
Kenya's runners are famous for doing. Even very slow running counts
as pre-fatigued running practice that will yield improvements in your
running economy, and running very slowly allows you to run longer
without sabotaging your next key workout.

February is nearly over, the weather is forecasted to be great this
week and tuesday night should be the warmest yet.
This week's workout will maintain the 6:30-8PM workout plan at the
Sutter Middle School track in Folsom.  This is our scheduled site thru
March 31.
Workouts will increase in intensity from the previous week and we will
be incorporating pilates core training into our workout.
See you there!
~Rhonda

Expect to see a few new faces out at the Track Attack workout this week
as SMT welcomes the El Dorado Hills-Moms In Motion group to the form
and technique portion of our workouts.
Workouts will continue with the same format and same run technique
training beginning at 6:30PM and ending at 8 PM.  Teaming up will
create more options for partnering during relay workouts and also
broaden our range of skill levels among the group.
As always, the best way to let us know if the workouts are meeting your
needs is via email to specializedmultisport@....
The best way to say thank you is inviting your friends to our weekly
track workouts!
~Rhonda

Great job track attackers!  We had an enthusiastic group last night.
We hope that last night's workout brought some helpful information into
learning your zones, how to monitor your heart rate without a watch and
strap, and why we use these objective measures to focus our training
and enhance our running.
Next week we will be building on the previous workout to specifically
help you target your training using YOUR calculated heart rate, zones,
rate of perceived exertion, etc...
The formula that we will be applying next week is the Karvonen method:
Here is your homework for next week:
1. Determine your resting heart rate by doing the following:
• Prior to getting out of bed in the morning, take your pulse on
your wrist (radial pulse) or on the side of your neck (carotid pulse).
• Count the number of beats, starting with zero, for one minute.
• For accuracy, take your resting heart rate three mornings in a
row and average the 3 heart rates together.

For those who want to practice using the formula, here it is:
target training heart rate= [(max heart rate - resting heart rate) x
intensity] + resting heart rate.

Important info:
max heart rate =220-age
intensity for zone 3= 70%-80% (.7 OR .8) when you multiply in the
formula

Have fun.  Email specializedmultisport@... with any questions!
~Rhonda
Specialized Multisport Training