*Location Change* Track Workout! Wed, May 15, 2013

[Holly Shisler]

Track Workout!

Wednesday, May 15, 2013

Kezar Stadium Track HERE

7:00 PM  (Warm Up starts at 7:05 sharp!)

Note:  There may be a NCS Playoff Game going on.

We’ll be meeting at the East Entrance to Kezar Stadium HERE  (Willard St & Frederick St)

Goal:   Quick Steps and Strong Core!   At the top of each hill repeat, look for the cones!  the First Cone means to start:  Crest the Hill by using “Quick Steps” (quicken/re-fresh your stride) to get over the hill, until you reach the Second Cone.  It’s easy.  Then back down the hill for some Abs!

Got a bag?  I’ll have my car available for “bag storage” during the workout for those who need it.

Warm Up

   1.3 mile warm-up.  See MAP.

Introductions, Announcements & Workout Overview

   At Willard and Parnassus

Workout:  Willard Street Hills!  MAP

   Up Willard St  (Stride/Race Pace!)

   Cone 1 Quick Steps to Crest the Hill

   Cone 2 Done with Quick Steps!

   Down Woodland Avenue & Along Parnassus to Start  (jog, careful in the dark!)

   1 minute Planks OR 1 minute of Bicycles (or another ab workout of your choice!)

> 7:30 min/mile pace  X 4

< 7:30 min/mile than Repeat X 5

Cool Down  

   Same as warm up!  Only backwards!

Then the really good stuff - Dinner!   See you then!  :D

~Coach Holly Shisler

[Giovana Valbuena]

Location change again!

We are doing strawberry hill instead, the hill in the middle of stow lake.

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