Track @ EAST Entrance! Wed, May 23

[Holly Shisler]

Track Workout!  
Wednesday, May 23, 2012
Kezar Stadium Track at EAST Entrance HERE
7:00 PM  (Warm Up starts at 7:05 sharp!)

TRACK CLOSED for High School Soccer Games - Meet at EAST ENTRANCE!  

Goal:  Strong Runners Run Faster!  Just because we’re kicked from the track doesn’t mean we can’t do laps!  The Music Concourse is roughly 0.5 of a mile - approximately 800 m - so let’s take advantage and get some 800s in, with a twist!  That twist being super fun Strength Training each lap/straight!  

Warm Up
   Run from Track to the Music Concourse, Golden Gate Park (between Acad of Sci & de Young)

Introductions, Announcements & Workout Overview

Workout:  Strength + Cardio  (1 Music Concourse Lap = +/- 800 m)
   1 MC Lap  (10k pace)
   1 MC Straight  (5k pace, jog back to “start”)
   50 Lunges

   1 MC Lap  (10k pace)
   1 MC Straight  (5k pace, jog back to “start”)
   15 - 20 Push Ups

   2 MC Straight  (5k pace, out and back)
   50 Crunches / Sit-Ups  (specific type is your choice)

Repeat Above x 2
Repeat Above x 3 if faster than 7:30 min/mile pace

Cool Down  

Running back to Kezar track

Then the really good stuff - Dinner! - TBD!    See you on Wednesday!  
~Coach Holly Shisler

[Holly Shisler]

Great!  Can't wait to see you there! 

~Holly

On Wed, May 23, 2012 at 8:22 AM, Lea Trinetti <lea.tr...@gmail.com> wrote:

Hi GGRC!

My name is Lea and I've been looking to join a running club for sometime and am finally doing it! 

Excited for my first run with you all tonight!

Sent from my iPhone