Crosssports's Weblog

Howdy folks,

Whoops.

I just woke up sitting in front of the computer with my face on the keyboard.

Apparently, the last thing I wrote before I passed out was:

iuhafhgitwosayftgqotbkgy8bgrlekjwhdsf9pvyp;oqi4jrwLNRPFH;GQNLKJ,MANK

Ugh.

Oddly enough, what woke me up?

I was in the middle of a dream where I was showing up late for a job – and an abusive boss – that I haven’t had in years.

Decades, actually.

Dream-me starts thinking “hey… something isn’t right about this…” and…

Kablooie.

Dream over, suddenly I’m awake with a QWERTY grid tattooed on my face.

Yuck.

So, hey… this is going up late!

…………………..

How about some running today?

First, read this.

We’ll wait.

………………….

Make sense?

Cool.

Onwards & upwards, today’s workout is…

A little bit of Stairing…

First, warm up on your bike if you can.

Ideally, you will also warm down on the bike.

Don’t run with the bike on your shoulder or anything silly like that, just get the legs working on the bike before you run.

You’re going to do sets of 5 repeats on a short section of stairs.

*Short* section of stairs.

10 seconds at the most going hard. Even shorter is fine, IE 5 seconds is groovy.

Focus on moving your feet fast. Quick steps, high turnover, short strides.

Run up, walk down.

2 minutes between sets.

Repeat sets until you see a drop off in performance, IE you just aren’t knocking down the reps as fast as you were.

STOP IF YOUR LEGS START TO HURT IN A BAD WAY, IE: NOT A FATIGUE TYPE PAIN.

GOT IT? OK?

OK.

Have fun!

M

~ by crosssports on August 22, 2013.

Posted in Cyclocross, Intervals, running, The Workout Of The Day
Tags: Bicycle pedal, Bicycle racing, bike racing, cx classes, cx handling drills, cx intervals, cx skills, CXWOTD, Cycling, Cyclo-cross, Cyclocross, cyclocross classes, cyclocross handling drills, cyclocross instruction, cyclocross intervals, cyclocross skills, Fitness, Health, Heart rate, Personal Training, Physical exercise, Running, s: Aerobic exercise, Seattle, Sports, wootd, WOTD, XC Racing