Weekly Workout - Wednesday, May 26 - Time Trial (2 Mile or 5k)

[ggrc...@gmail.com]

Where:  Kezar Stadium, we meet halfway down the home stretch.

When: Wed, May 26. 6:15 PM.

What: TIME TRIAL! 🔥

WHYYY: Establish a baseline for the rest of the training season.

Format 📋

Introductions, 1600m Warm Up, Drills

~800m Pre Race Work

RACE

Cooldown

Coaches Corner 🏆

Today we're going to cover race strategy for this week's Time Trial.

When we start running, we draw from three major energy stores before our Aerobic (long term) system engages. The intensity of how we trigger each system into action greatly determines the success and discomfort of your race.

Here's a chart showing these energy systems and how long the stored reserves last:

ATP Store - 1-3 seconds of freely available ATP sitting around idle.

ATP-CP System - Creatine phosphate inside muscles is broken down into ATP.

Lactic Acid System - Sugar broken down with no oxygen = energy + lactic acid. Most uncomfortable zone.

Aerobic - Cellular respiration with oxygen for longer efforts. Happy place. 😄

Starting out too quickly pushes you into Lactic territory fast and once you're there, it's hard to shut down that activation. You'll suffer, feel sluggish, and the lower pH levels that result will make your muscles feel weak.

If you pace correctly, you'll activate each energy store in succession with milder peaks and eventually reach a comfort zone where your Aerobic system is producing almost all of your power.

So -- go out too quickly and you shift yourself into painful Lactic Acid production that makes you feel sluggish. Too slowly and you're sandbagging, never really using the full potential that's stored within your body to actually RACE. 

What's the race strategy then?! Here's my workflow that can be applied to shorter distance events such as the Mile to 10k events.

Records ⏰

If you want your time saved, find me at some point after the practice or drop me a Slack message. I'll be recording times for everyone which will help us develop 5k/10k/Half/Marathon plans later.

Requirements ✅

- You must be a paid member for the 2021 season. Go to the membership page to sign up. Contact ggrctr...@gmail.com with any questions.

- You must sign the 2021 waiver. This is part of our new member and returning member process. Link here.

- Add your name to the Signup Sheet that's linked in the # 2021_ggrc_workout_sign-ups  Slack channel to help us keep track of attendance. 

Health and Safety 🏥

- All members must wear a face covering during group announcements.

- Follow all City and State Covid safety guidelines. We will share more specific details during the group announcements since they are changing week by week.

See you out there!

- Coach Brent