Hill Repeats for Trail Running & Group Workout

Week 5 of training is here!  I hope everyone's mileage is treating them well.  This weeks workout will be Hill Repeats, YEAH!!!  Building those strong hill climbing legs and teach your body how to handle the riggers of Lactate building up in those quads.

This weeks TEAM workout will be held at Hoover dam, Westerville Ohio on the Sunbury Rd side of the dam.  Running stairs and boot camp-esque strength will be on the menu. 

11/19/17

12 Noon

Everyone is encouraged to come and have fun!!!

 

5 Min Walk
12-15 Min EZ RUN
5 x Knee Hugs, Frankenstein walk, Butt Kicks
4 x 50M strides, walk back to start for recovery
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5 X :60 Hill repeats
Use short steps and quick turnover. Lean at the ankles and pump arms
Walk back down for recovery
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3 Min Walk Recovery
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5 X :30 Hill Repeats
Use short steps and quick turnover. Lean at the ankles and pump arms
Walk back down for recovery
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3 Min walk
10 Min CD RUN
3 Min walk
Stretch


2018 TEAM ROSTER SPOTS NOW AVAILABLE!

2017 WAS OUR BEST YEAR TO DATE! HOWEVER, BEING A GROUP OF DEDICATED AND ENTHUSIASTIC ATHLETES DOESN’T ALLOW US TO REST ON OUR LAURELS.  2018 IS FULL OF EVEN BIGGER AND BETTER GOALS AND CHALLENGES!

A KEY ELEMENT OF OUR TEAMS SUCCESS’ IS THE ACTUAL TEAM DYNAMIC.  INDIVIDUALS WHO ARE IN CONSTANT PURSUIT OF PERSONAL GREATNESS AND COMMITTED 100% TO DEPLOYING DISCIPLINE DAILY. BOTH IN LIFE AND IN ATHLETICS.  IF THAT DESCRIBES YOU, THEN WE SHOULD TALK!

 

2017’S NO LIMITS HAMMER HARDER TEAM ROSTER GAINED HUGE SUCCESS ACROSS A BROAD FIELD OF SPORTS DISCIPLINES AND AN EVEN BROADER AGE & GENDER RANGE.  MEN AGES 16 - 72 YEARS OLD.  WOMEN AGES 17 - 70 YEARS OLD. SPORTS: TRIATHLON, CYCLING, RUNNING, OBSTACLE COURSE RACING & STRENGTH TRAINING.

 

2017 TEAM ACCOMPLISHMENT HIGHLIGHTS:
 11 FULL PELOTONIA 180 MILER FINISHERS

10 AGE GROUP NATIONALS QUALIFIERS

1 70.3 NATIONALS QUALIFIER

2 FIRST-TIME MARATHON FINISHERS

5 FIRST TIME 70.3 FINISHERS

1 FIRST TIME SPARTAN ULTRA BEAST FINISHER

5 IRONMAN FINISHERS

17 70.3 FINISHES

COUNTLESS PR’S AND PODIUMS

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ZERO DNS (DID NOT START)

ZERO SEASON-ENDING OVERUSE INJURIES

 

NO MATTER YOUR AGE, YOUR GOALS, YOUR LEVEL OF EXPERIENCE OR HOW “FAST” YOU ARE, THIS TEAM IS DESIGNED FOR YOU.  OUR NUMBER ONE CRITERIA IS WHAT HAPPENS BETWEEN YOUR EARS.  COMMITMENT, ENTHUSIASM, DISCIPLINE AND THE FIRE TO BE BETTER EACH AND EVERY DAY.

 

 

Let's make 2018 the best year ever! ~ Cheers, Coach Wes