Invictus Blog

The intervals were 2 minutes on followed by 2 minutes of rest for 7 rounds.  The work/rest interval was even where you could almost fully recover but not quite.  I wanted everyone to push themselves and really stay consistent with their pace.  After the first 5 intervals I started to encourage everyone to go all out – I wanted to see you running your guts out and give it all you got to simulate the finish of a race.  The adrenaline is high and you know the finish is near and you dig deep and sprint for the finish – all in all I saw some great efforts.

Attendance – Kesha, Ryan, Eric, Kristine, Rachel, Nate, Candice, Patrice, Adrienne, Jes, Borrelli, Fonda, Brandle, Ed MacBean, James & Johannah, Ken, Miné, Alexis, Mikey B, Ayo & Angel.

Highlights:

• Ryan & Kristine will be competing in their first triathlon this weekend as they head up to San Luis Obispo county to do Wildflower tri – this is one of the funnest events I have taken part in.  Everyone camps out for a few nights and the event is well run, scenic, challenging and all around a great time!!!!  Think good thoughts for them this Sunday as they do the Olympic Distance Tri (1 mile swim, 25 mile bike, 10k run)
• Eric came out to join us for the first time – he’s training for AFC so we hope he’ll be back regularly
• Fonda came back from an injury and found out she was selected to run Nike Women’s Marathon in SF later this year (congratulations)
• Ayo, Angel & Ken came out and even though they didn’t run they did a great job as my assistant coaches – I always appreciate having help, so if you are nursing an injury you can always come out and have fun with the group!!!!

Make sure you read the following article about how to push your anaerobic threshold and let me know what you think about it.  It came out in one of the recently Active Newsletters –

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