Meeting at the Rec Center at 6pm
Events
03 / 24
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03 / 25
Start: 6:30 am
When: 6:30am Where: Meet at the flagpole in front of Old Main. What: Hard Bike Skip if you're doing the trainer ride. WU is: From UA go out University to St Mary's as if you were going to Mission Rd. Continue west on St Mary's to Pima CC. Loop is: South on Greasewood to Starr Pass Rd, right on Starr Pass into the neighborhood. Right on Players Club Dr. Right on Anklam back to Greasewood. During the Loop, go hard on Greaswood through Players Club, easy on Anklam to recover. This is a route with nice rolling hills to prepare you for Nationals or SaguaroMan. If you have time for a 15 minute transition run, do it (RED and WHITE only). RED: 4+ loops. Regroup on Anklam each time and work together/race each other on the hard sections. WHITE: 2-3 loops. Same instructions. BLUE: 1-2 loops for a total rode of 1:00-1:15. Maintain a steady pace throughout. Start: 6:30 pm
When: 6:30pm Where: Trisports.com. Park in the rear and go in the back door. What: Indoor Trainer Sufferfest Don't do this and the outdoor morning ride--pick one. Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
03 / 26
Start: 6:30 am
When: 6:30am Where: Meet at the flagpole in front of Old Main What: Brick if you are RED: Ride easy for 10 mintues, then hard (effort 8-9)for 45 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 35 minute run effort 7. WHITE: Ride easy for 20 mintues, then hard (effort 8-9)for 35 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 30 minute run effort 7. BLUE: Ride easy for 30 mintues, then hard (effort 8-9)for 25 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 20 minute run effort 7. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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03 / 27
Start: 6:00 pm
When: 6:00pm Where: Catalina Magnet High School (Pima and Dodge) What: Track Workout WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps. RED: 10x400 "special." 1 mi tempo. Tempo is 3/4 speed, about (honest) 10km race pace. WHITE: 7x400 "special." 1 mi tempo. BLUE: 4x400 "special." 1mi tempo. | ||
03 / 28
Start: 6:30 am
When: 6:30am Where: Meet at the flagpole in front of Old Main What: Endurance Run Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods. RED 0:45 easy WHITE 0:45 easy BLUE Sleep in unless you missed a run earlier in the week. Start: 2:30 pm
Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30. Start: 5:30 pm
When: 5:30pm Where: Student Recreation Center Pool What: Muscular Endurance Swim RED
WHITE
BLUE
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03 / 29
Start: 7:00 am
Meet at: 7:00am, ready to ride at 7:15am. Where: The church at Old Spanish Trail and Houghton. What: Brick Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is out on Old Spanish trail as in the TTs. Take a right into Saguaro Nat'l Park. There is a $5 fee--if you can't swing the fee, continue out on OST and turn around on time. Return to the cars for your run. Make sure your bikes are locked. Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike). Also do a gel or two while on the run. Test this so that you know what workds on race day. RED 2:00 ride or 3 loops in Saguaro Park. Effort 5 to the park, effort 8 for the loops. 0:30 run, effort 9 the first 15 mintues then easy back. WHITE 1:30 ride or 2 loops in Saguaro Park. Effort 5 to the park, effort 8 for the loops. 0:30 run, effort 9 the first 15 mintues then easy back. BLUE 1:30 ride or onw loop in the park, effort 6-7; 0:20 run, effort 6. | ||
03 / 30
Start: 8:00 am
Meet at: 8:00am Where: The park at River and Campbell. What: Strength run Run together in color groups. The first half is in the wash. Yes, in the sand. The second half is on the path. THis can be a double out and back or down in the sand, back on the path. RED 1:15 total. 0:40 in the sand efort 6-7, 0:35 on the path @ 10k race effort WHITE 1:00 total. 0:30 in the sand efort 6-7, 0:30 on the path @ 10k race effort BLUE 0:50 total. 0:25 in the sand efort 6-7, 0:25 on the path @ 10k race effort. Start: 5:00 pm
When: 5:00pm Where: Student Recreation Center Pool What: Drill/Skill Swim REDWU: WU with drills and easy swimming for a total of 3-500 yds.Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.CD: CD with drills and easy swimming for a total of 200yds. WHITEWU: WU with drills and easy swimming for a total of 3-500 yds.Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.CD: CD with drills and easy swimming for a total of 200yds. BLUEWU: WU with drills and easy swimming for a total of 3-500 yds.Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.CD: CD with drills and easy swimming for a total of 200yds. | ||
03 / 31
Start: 7:00 pm
Arguably the hardest workout of the week. | ||
04 / 1
Start: 6:30 am
When: 6:30am Where: Meet at the flagpole in front of Old Main. What: Hard Bike Skip if you're doing the trainer ride. WU is: From UA go out University to St Mary's as if you were going to Mission Rd. Continue west on St Mary's to Pima CC. Loop is: South on Greasewood to Starr Pass Rd, right on Starr Pass into the neighborhood. Right on Players Club Dr. Right on Anklam back to Greasewood. During the Loop, go hard (race effort) on Greaswood and Starr Pass, easy on Players Club and Anklam to recover. This is a route with nice rolling hills to prepare you for Nationals or SaguaroMan. If you have time for a 15 minute transition run, do it (RED and WHITE only). RED: 3 loops. Regroup on Players Club Dr each time and work together/race each other on the hard sections. WHITE: 2 loops. Same instructions as RED. BLUE: 1 loops. Maintain a steady pace throughout. Start: 6:30 pm
When: 6:30pm Where: Trisports.com. Park in the rear and go in the back door. What: Indoor Trainer Sufferfest (+ 15' brick run if possible) Don't do this and the outdoor morning ride--pick one. Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
04 / 2
Start: 6:30 pm
When: 6:30am Where: Meet at the flagpole in front of Old Main with running shoes What: Brick Ride to 'A' Mtn. Transition area is the center parking lot (just past the 'Y' in the road about 1/2 way up the mtn. The workouts is: Ride 2 loops around the peak, grab running shoes, run one loop (don't go down, just stay on the peak loop. Rest up, reset Transtition, repeat. Ride back to UA as a group easy. RED: 4 cycles. Easy first bike loop, race pace 2nd bike loop and race pace run loop. WHITE: 3 cycles. Easy first bike loop, moderately hard 2nd bike loop and hard run loop. BLUE: 2 cycles. Moderate effort level. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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04 / 3
Start: 6:00 pm
When: 6:00pm Where: Catalina Magnet High School (Pima and Dodge) What: Track Workout WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps indian run. RED: 6x (800 @ 10k pace, 400 "special," ). 1 mile tempo. WHITE: 4x (800 @ 10km pace, 400 "special"). 1 mile tempo. BLUE: 4x (400 @ 10k pace, 400 "special"). 800 tempo. | ||
04 / 4
Start: 6:30 am
When: 6:30am Where: Meet at the flagpole in front of Old Main What: Endurance Run Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods. RED 0:45 easy WHITE 0:45 easy BLUE Sleep in unless you missed a run earlier in the week. Start: 2:30 pm
Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30. Start: 5:30 pm
When: 5:30pm Where: Student Recreation Center Pool What: Muscular Endurance Swim RED
WHITE
BLUE
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04 / 5
Start: 8:00 am
Ride west on River, north on First, continue north on First past Ina into the neighborhood to the trailhead. Turn around and do out-and-backs from Ina to the trailhead to make the ride time (or turn around on time). Run right after your bike ride along the river path. Make sure your bikes are locked. Eat breakfast as you will on race day. Then do nutrition like it's a race. Use your race equipment, clothing, etc. RED: Race pace ride for 1:30. Run race pace 0:30. Then go take a nap. WHITE: Race pace ride for 1:30. Run race pace 0:30. Then go take a nap. BLUE: Race pace ride for 1:00. Run race pace 0:30. | ||
04 / 6
Start: 7:30 am
Bring your running shoes and transition stuff. Either ride wasy to Pima or drive there, but if you drive get a good warm up in. This is a race-paced transition workout. Ride the loop--south on Greasewood, right turn to go west on Starr Pass Rd, right turn to go north on Players Club Dr, right turn back to Pima CC. THis loop is 5 miles. Run around the trails by the track, or on the track. Be sure your bikes are locked or someone's there. Use the track as your transition area. Rest up about 3-4 minutes between sets. Reset your transition area each time. RED: 3x (two loops on the bike, 1.5 miles run). Ride race pace, run race pace. Should be able to hold the pace for all 3. Then easy ride for 1 hour more. WHITE: 3x (one loop on the bike, 1.5 miles run). Ride race pace, run race pace. Should be able to hold the pace for all 3. Easy ride back. BLUE: 2x (one loop on the bike, 1.5 miles run). Moderate to hard effort--work on your weakness (weak on the bike? go harder on the bike than the run). Easy ride back. | ||
04 / 7
Start: 7:00 pm
by the pool after the meeting. bring your 6-pack...abs. | ||
04 / 8
Start: 6:30 am
If you can't make this, do it Wednesday. 'A' Mtn Brick: Transition area is at the top parking lot. Ride the loop, all the way to the bottom, then back up, then run around the peak on the road. HArd effort--race pace. Rest 1-2 minutes between bike/run combos. RED: 5 bike/run combos. Then finish by riding over Gates Pass before going back. WHITE: 5 bike/run combos, then ride back to UA. BLUE: 3 bike/run combos, then ride back to UA. Start: 6:30 pm
When: 6:30pm Where: Trisports.com. Park in the rear and go in the back door. What: Indoor Trainer Sufferfest (+ 15' brick run if possible) Bring running shoes for a 15 minute race paced run! Don't do this and the outdoor morning ride--pick one. Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
04 / 9
Start: 6:30 am
Do this if yoiu didn't make Tuedsday's brick. 'A' Mtn Brick: Transition area is at the top parking lot. Ride the loop, all the way to the bottom, then back up, then run around the peak on the road. HArd effort--race pace. Rest 1-2 minutes between bike/run combos. RED: 5 bike/run combos. Then finish by riding over Gates Pass before going back. WHITE: 5 bike/run combos, then ride back to UA. BLUE: 3 bike/run combos, then ride back to UA. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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04 / 10
Start: 6:00 pm
When: 6:00pm Where: Catalina Magnet High School (Pima and Dodge) What: Track Workout WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps indian run. Going to Nationals? RED: 4x 1 mile @ race pace WHITE: 4x 1200 @ race pace BLUE: 4x 800 @ race pace Not going to Nationals? Move up one group. Blue stay put. | ||
04 / 11
Start: 6:30 am
When: 6:30am Where: Meet at the flagpole in front of Old Main What: Endurance Run If going to Nationals, sleep in. Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods. RED 0:45 easy WHITE 0:45 easy BLUE Sleep in unless you missed a run earlier in the week. Start: 2:30 pm
Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30. Start: 5:30 pm
When: 5:30pm Where: Student Recreation Center Pool What: Muscular Endurance Swim RED
WHITE
BLUE
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04 / 12
Start: 7:30 am
WU and CD is to ride to/from UA. Ride loops aound Starr Pass--south on Greasewood, right on Starr Pass, right on Players Club, right on St Mary's, right on Greasewood, .... Run right after your bike ride along St Mary's or in the trails behind Pima. Make sure your bikes are locked. Eat breakfast as you will on race day. Then do nutrition like it's a race. Use your race equipment, clothing, etc. Plan on taking a gel every 30-40 mintues and/or taking sports drink and water. Going to Nationals: Race pace ride for 1:00. Run race pace 0:20. Then go turn in your bike. Wash it and lube the chain first. Eat a lot today, drink water like it's going ouit of style. Not going to Nationals: RED: Race pace ride for 1:30. Run race pace 0:30. WHITE: Race pace ride for 1:20. Run race pace 0:30. BLUE: Race moderately hard (effort 7-8) for 1:00. Run moderately hard (effort 7-8) for 0:30. | ||
04 / 13
Start: 7:30 am
Do 2 loops of the 8-mile course. RED can do 3. Effort is easy to start, and get faster each 30 minutes to finish at race effort. Start: 7:30 am
Route is: North on First, right on Ina and continue to Sabino Canyon Road. Right turn to south on Sabino, left on Tanque Verde, and end up at Le Buzz Cafe on Tanque Cerde and Catalina Hiway. If yoiu still need more time, go up Lemmon until turn around. Turn around on time or take River Rd back to UA. RED: 3:00 easy WHITE: 2:30 easy BLUE: 1:45 easy Start: 5:00 pm
NATIONALS:
ALL OTHERS:
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04 / 14
Start: 7:00 pm
by the pool after the meeting. no wimps allowed | ||
04 / 15
Start: 6:30 am
Run easy for 10 minutes, race pace for 25 mintues, easy for 10 minutes. Stretch well afterewards as well as before. Start: 6:30 pm
When: 6:30pm Where: Trisports.com. Park in the rear and go in the back door. What: Indoor Trainer Sufferfest (+ 15' brick run if possible) Bring running shoes for a 15 minute race paced run! Don't do this and the outdoor morning ride--pick one. Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
04 / 16
Start: 6:30 am
'A' Mtn Brick: Transition area is at the top parking lot. Ride the loop, all the way to the bottom, then back up, then run around the peak on the road. Hard effort--race pace. Rest 1-2 minutes between bike/run combos. RED: 5 bike/run combos. Then finish by riding over Gates Pass before going back. WHITE: 5 bike/run combos, then ride back to UA. BLUE: 3 bike/run combos, then ride back to UA. Start: 7:00 pm
End: 7:30 pm
Nationals:
Non-Nationals
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04 / 17
Start: 6:00 pm
WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps easy indian run. Zach will take charge. Fast pace, but start slow enough that you can hold an even split for all of these. RED: 12 x 400. WHITE: 10 x 400. BLUE: 8 x 400. | ||
04 / 18
Start: 2:30 pm
Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30. Start: 5:30 pm
TT: Time yourselves or break into groups. RED
WHITE
BLUE
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04 / 19
Start: 7:30 am
Ride north on First to Ina, right turn on Ina, then out Craycroft, then back on River. This is one loop. Run along the river path. RED: 3 loops moderate then run race pace 0:30. WHITE: 2 loops moderate then run race pace 0:30. BLUE: 1 loop moderate then run 0:30. | ||
04 / 20
Start: 7:30 am
Run trails. Easy to moderate effort, effort ~6 RED: 1:15 easy WHITE: 1:00 easy BLUE: 0:45 easy Start: 5:00 pm
NATIONALS:
ALL OTHERS:
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04 / 21
Start: 7:00 am
By the pool after the meeting. Washboarding to commence. ...of abs... | ||
04 / 22
Start: 6:30 am
Run easy for 10 minutes, race pace for 25 mintues, easy for 10 minutes. Stretch well afterwards as well as before. If you went to Naitonals, cut this to 10/10/10 minutes Start: 6:30 pm
Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
04 / 23
Start: 6:30 am
'A' Mtn Brick: Transition area is at the top parking lot. Ride the loop, all the way to the bottom, then back up, then run around the peak on the road. Hard effort--race pace. Rest 1-2 minutes between bike/run combos. RED: 5 bike/run combos. Then finish by riding over Gates Pass before going back. WHITE: 5 bike/run combos, then ride back to UA. BLUE: 3 bike/run combos, then ride back to UA. Start: 7:00 pm
Nationals:
Non-Nationals
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