Happy Memorial Day Weekend! This is a holiday week and weekend, and we’ll be having a unique exposure to training. There are some bonus activities and it’s a chance for everyone to transition smoothly into summer mode.
Here are the highlights! We’re running the Memorial Day Mile on Monday the 29th. Everyone nationwide can do this and the data is in the workout table. Local peeps show up at Belgrade Track at 10:00am for warmups and then when everybody is ready we roll. Wednesday is the Wildflower Walk at Felix Canyon at 6:00pm. Just a stroll but it’s several hilly miles on the road. Rucking optional. Then Saturday the 3rd we get going with the regular summer schedule back at the track at 10:00 a.m. I’ll be including more details about the summer schedule in next week’s post as well as the daily e-Blasts!
No field session this week due to Holiday scheduling. Doubling down at the track.
Week of 2023-05-29 (Holiday Week: Power Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A Mo Track | Walk Jog Drill Stride All as preferred 1 x 200m Mile Pace Full rest | 1609 meters Time Trial Walk and hydrate | Stretch Free Choice | See where you are at! |
| B We Trail | Wildflower Walk Have gear ready | 4-6 miles Natural terrain Ruck optional | Socialize | Build energy for the season! |
| C 1-3X Gym | Bike 20’ Indoors or out | Elastica Bombastica Per video | Heat or Cold exposure As you like | Nourish! |
| D Sa Track | Same warmup as Monday | 4 x 250 @mile pace with 150 jog rests Walk 1 lap 4 x 150 @800 pace with 250 walk rests | 5 laps stadium steps with SB 30 Wall Ball Thrusters Jog 1 lap 20 mixed MB Throws 20 Tubing Rows 20 Tubing Presses 50 yds SB Walking Lunge | Kick Ass! |
Workout A Breakdown: This is the Memorial Day Mile. Pretty basic as far as getting a good warmup and then testing your aerobic power. Keep in mind that nobody runs their best mile the first time out. You actually have to race yourself into peak fitness. So keep your expectations conservative. My advice is to start out at a pace that you absolutely know you can hold til the last lap and then speed up. Don’t go out hard and die.
Workout B Breakdown: Walking and fellowship.
Workout C Breakdown: A nice filler that is mostly recovery-based. Elastica Bombastica will be fun.
Workout D Breakdown: This begins our regular summer schedule and that’s the main reason we are at the track again today. A badass workout.
Let’s Go!