Olympic Hopeful (Arsene Guillorel) runs 4:00 Mile pace in Sedona, AZ (4300ft)We take the day to drive down from Flagstaff to Sedona, AZ and you'll come along for the ride. Once we get to the track, it's time to hammer some 4:00 mile pace-work at 4,300ft! Arsene PR's in the process!
Workout:
200 @ 27.8, 2 min stand
600 @ 1:29, 2 min stand
600 @ 1:31, 3 min stand
400 @ 59, 400 jog + 90 sec stand
400 @ 60, 3 min stand
400 @ 60, 3min stand
400 @ 61
Liv Westphal - 5k Race Simulation in Flagstaff, AZHere's a workout I filmed a while back with French Record holder Liv Westphal along with the promising Jr athlete Alessia Zarbo. Nothing fancy, just a test of fitness at 7k ft elevation!
Workout: 2k, 2k, 1k on 3min stand at goal pace.
4 Olympic Hopefuls tackle 5-7 x MILE4 athletes from 3 countries come together in Flagstaff, AZ (7k ft) to get stronger. As a coach, watching athletes work together is one of the best things you get to witness on a daily basis. Watch how the athletes navigate pace, effort, and altitude to gain exactly what they need.
Ukrainian Olympic Hopeful - Valeriia Zinenko crushes VO2 RepsWe're enjoying the thin air of Flagstaff as we take Valeriia Zinenko (10k-32:47) through her first VO2 session of the trip! She gives us a lesson in how to grind and stay cool even when the finish line isn't in sight.
WORKOUT:
2000m @ 6:45
400 jog
2000m @ 6:54
400 jog
600m @ 1:59
200 jog
400m @ 1:16
200 jog
200m @ 55
200 jog
600m @ 1:58
200 jog
400m @ 76
200 jog
300m @ 56
200jog
200m @ 36
Heather Kampf & Breanna Sieracki (10x300m HILLS @ 7300FT)The tracks are closed STATEWIDE so hills are what the doctor ordered. Roll alongside Minnesota Elite teammates Heather Kampf and Breanna Sieracki while they attack 300m hill reps with a smile on their face. Afterwards, we'll dive into what this sessions means for a Miler vs. a 5/10k athlete.
Liv Westphal (French Record Holder)- 3x2500m @ 7300ft.Liv Westphal gets in her first session of the 2020 @PWR Lab High Performance House in Flagstaff, AZ. The purpose was to ease into the altitude and get the body back into a rhythm. You can tell by the heart rate that she did exactly that!
HOW TO GET PAST STICKING POINTS?This is a great session for exposing what qualities a runner needs to go to work on next...any combination of long on's and off's always has something interesting to tell you about yourself.
3 Hard (4:50)
3 Medium (5:00-5:20)
3 Hard (4:50 or faster)
GB World Finalist - Zak Seddon Hammers it out in Flagstaff, AZZak and I first crossed paths at Florida State University back in 2015. When we realized it would happen again while in Flagstaff this spring we made a point to get together and put another one in the books. Watch as he hammers out reps of anaerobic endurance at 7k ft - making it look easy. They don't call him Zakeroo for nothing, look him up!
Session:
Set 1
400/400/400
rep=3min, set=10min
Set 2
400/200/300/200/400
rep=1:40/50/50/1:40, set=10min
9 MILES with Arsene @ 4:30-4:45 in SOUTH TEXAS.We're back in South Texas this winter as Arsene attacks his first tough training session after a training stint in Paipa, Columbia (8300ft).
Session:
Set 1
1 Mile @ 4:47, 90sec stand
2 Mile @ 9:35, 3min stand
Set 2
1 Mile @ 4:39, 90sec stand
2 Mile @ 9:36, 3min stand
Set 3
1 Mile @ 4:39, 90sec stand
2 Mile @ 9:33, 3min stand
Valeriia Zinenko - Important Threshold Reps - Flagstaff, AZValeriia completes another solid day at altitude, not every session needs to be ALL OUT to get the stimulus that you're looking for! We also dive into the topic of aerobic development in developmental athletes.
Tempo'ing after Altitude - BIG IMPROVEMENTSIt's 48 hours after being back at Sea Level and it's time to roll! We set up a 4 mile tempo on tired legs to see what we can learn about Arsene's adaptations to the training trip and returning to sea level! Things are very different compared to when we left!
1- There's an adjustment period after coming down from altitude.
2- That period is different for everyone.
3- Track it so you can repeat it when it counts.
Mixed zone work at 6k ft. - THE PAIN TRAINConnecting the dots between Threshold and VO2 at 6,000ft when the pace gets hot early! What to consider in this situation!
VO2 Work at 6,000ft!!!Arsene and I meet up in Colorado Springs to chase a new level of fitness prior to Indoors coming up around the corner. This is some insight into how to introduce that correctly!
How much is enough? The minimum effective dose.We head to Whitney HS to get on the track and film our introduction into Anaerobic endurance (mile pace work). We go over how much is enough of a new stimulus and what you should look for on days like this.
4 x MILE @ VO2 (Testing Limits)Our last session of a 3 part 'test' series after returning from altitude. The purpose of these 3 workouts is to track improvements and find the next set of sticking points to target before indoors!
3 Part Workout Series:
1st Workout - Short Anaerobic Tempo
2nd Workout - Long Threshold (T1)
3rd Workout - 4 x MILE
A progression run to cure jet lag.After a 20 hr travel day back to the states we take to the sloppy dirt roads of Whitney, TX to flush out some jet lag. If you haven't experienced jet lag before, just know, it's a REAL factor to consider.
WORKOUT:
7 Mile progression run
5x200 @ MILE on 1 minute stand
Crushin' Gravel - Day 1 - Flagstaff 2020We're here and excited to get to work! We're enjoying each others company this week until the workouts get intense! We've got athletes from the US, Ukraine, Canada, Australia, and France joining us in the PWR Lab High performance house during this training stint!
FIRST TEMPO OF THE YEAR, SO IMPORTANT!78 degrees with 20 mph winds, we made the most of it as Arsene took on a 1/4/1 session. 1 @ Threshold, 4 Anaerobic, 1 @ Threshold.
Coach Ondrasek's Warm-UpThe purpose of this warm-up is for the athlete to go through a FULL RANGE OF MOTION while perfecting skill-related movement patterns. Modern day humans spend a ton of time in bad positions (classroom, desk, looking at your phone/computer, etc) and it's important that we clean ourselves up especially before exercise. We want the athletes body to be in a good place to absorb all of the pounding that comes along with running everyday. Over time this warm-up will improve durability, efficiency, speed, coordination, power, reactive strength, and become more in-tune with their bodies on any given day.
Contents:
0:25 - Part 1 - Walking Drills
1:12 - Part 2 - Striking Drills
2:23 - Part 3 - Mobility/Stability Series
3:14 - Part 4 - Plyometric Series
3:48 - Part 5 - Postural Health and Range of Motion
