During the COVID-19 outbreak, the Boulder County Health Department recommends social distancing but also reminds us all to spend time outdoors.
Here you'll find ideas for workouts to do on your own. Check out the strength workout videos being posted regularly by Coach Tricia in the resources sidebar (or visit her full YouTube channel).
For non-distance athletes you'll find some suggested individual workouts for upcoming days below. (The complete set is found in the Team Calendar). Distance athletes can jump to the bottom of this page for instructions for using Final Surge to get workout suggestions.
Latest Sprinter Workouts
|05/11/2020||Sprinter Workout - 3 X 200m||"3 X 200m Once again tough - give it your all!! LIFT"|
|05/12/2020||Sprinter Workout - Technique Day||"Technique Day: A. Block starts (pretend blocks - working on explosion) B. Strides on a grassy area or trail - 10 strides, focus on form - 80-100m in distance for each one"|
|05/13/2020||Sprinter Workout - PNF stretching||"PNF stretching - partner stretches. Hold a stretch, have the person being stretched push against resistance for 5-7 seconds, release, take a deep breath and repeat - gaining flexibility with each round. Try to go for 3 rounds on each body part. **I'll try to put a video together."|
|05/14/2020||Sprinter Workout - Warm-up w/ drills||"Warm-up w/ drills Strides X 6 Endurance Ladder: 100m, 200m, 300m, 400m -all at 80% effort, solid, but not all out. Take a longer break and then repeat back down @ 90% effort. 400m, 300m, 200m, 100m LIFT"|
|05/15/2020||Sprinter Workout - Vegetarian||Meet Subsitute: This would have been our LAST CHANCE MEET - ST VRAIN! Whatever you do today, whether it be a run, bike ride, hike - do it like a champion. Reflect on how what you are doing now will prep you for future competitions.|
Workouts for Distance Athletes
In an attempt to have your coaches stay connected and engaged with each of you we are excited to roll out a new coaching platform called Final Surge. The plan was to start this next summer but given the changes we moved that up and we are ready to go. It has many great features, we are certain you will find it easy to use and a wonderful tool to help you with your training. In brief we will be able to share your training schedule via a calendar with detailed daily instructions, the opportunity to upload your Garmin or Strava data, include post workout comments, notify us of injuries and share photos with each other. There is also a mobile APP that has all the same interface and makes is really easy to view your schedule and provide updates to your coaches. The goal is to use this as an online Training Log. We will be pushing this heavily moving forward so start getting in the routine now. It is really easy to check off if you completed a session and add comments right in the app.
It is really important that all of you that are running track follow the steps below, this is how we will be sharing all of your training moving forward! It is super easy and will only take 3 minutes so do it today!
STEP 1: You should receive an email with an invitation to join the Fairview Team powered by Final Surge. If you do not receive an email by this evening, please let me know.
STEP 2: Follow the link and create a FREE account.
STEP 3: Once you have your account created you will be able to view your schedule for the week. We will be providing different schedules based on the events you are training for. Each day there are suggested distances and workout variations depending on your level.
STEP 4: Download the FINAL SURGE APP in the Apple App Store or Google Play. Once you download the app use your same Login that you already created to sign into the APP. Be sure to ALLOW NOTIFICATION. This will be how you receive daily notification of your training for the day.
From there you can play around with the interface.
Here is a short VIDEO with highlights Detailed Daily Schedule: Each type of workout is color coded and each day has specific instructions. Scroll over the workout to see all the details.
Post workout we really encourage you to add comments and check the "Completion" "How You Felt" and "Perceived Effort" tabs. This will help your coaches ensure everything is going to plan and adjust as we go.
Coaches will get notification when you add comments so we can stay in touch easily via the app. It is basically like being able to text but right in the app. Coaches can run reports to see how everyone is progressing......so... we will be keeping tabs on who is really doing the work! If you use a Garmin or Stava it is really easy to upload the Data to that specific workout: GARMIN/STAVA Interface We can embed videos on the FILES and RESOURCES Section, there is already two videos in there.....Coach Tricia's CORE Routine and a video about the power of exercise on the brain.
Once we are allowed to meet again in person, coaches will be able to add Locations to workouts or long runs and include a map and address. This will be really great in the summer.
There is also a Social Wall feature that is really great. It is basically our own Fairview Instagram type board where you can post pictures, post your workout, talk about a cool run you did, encourage each other, etc.