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  • Sep 19: Catfish Crawl Open Water Swim at Stevens Creek Reservoir. Hosted by us, Menlo Masters! Come race or volunteer.
  • Sep 19: Summer Picnic in Los Gatos hosted by Swimmers of the Year, Bill Dawson and Miki Armstrong. Enjoy a different sport with our teammates ... Bocce! See evite in your inbox for details.

Workout Schedule

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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of June 28, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN ATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/28
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free
Distance: Mid
30 by 100 Rest varies every 10
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin, strength and run

30-30-30 BEGINS TODAY
30 Runs for 30 mins, for 30 days straight
6/29
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Fins, fast repeats
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin, run and strength-1 round
  Run
5:45pm
Place: Burgess Pool
Deek 5K marker
6/30
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for tech
  Bike
9:00am
Place: Burgess Pool
Tour to Pescadero and up Tunitas - 4+hrs
  Bike
6:00pm
Place: Edgewood and Canada
Chase groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** 400 METER TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 400m TT!
7/1
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Focus: 2 swims-improving the second one on a short interval
Distance: Long
Mid Back and Breast Transitions
  Run
9:00am
Place: San Mateo Bike Bridge
Strength Stations within a 5 mile loop. 70 minute max.
  Strength
6:00pm
Place: Holbrook-Palmer Park
Power and Cardio with Jake
7/2
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Focus: exchanging kicks and arm strokes
Distance: Short
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
7/3
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Repeat 500's Sescending 100's Power 50's
  Bike
8:30am
Place: Burgess Pool
Up Page Mill-Skyline-Down Hiway 9-Redwood Gulch-Foothill Expressway. Include 3 light to light fast efforts on expressway. 3.5-4.0 hours 55 miles.

Level 1
Kings> Skyline> 84 west> West La Honda> Skyline> 84 west> Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Lorraine
  Meeting
 Season Two Overview
1:00pm
Place: Burgess Pool
POSTPONED-POSTPONED-POSTPONED WILL BE HELD THURSDAY JULY 8 AT 7PM-HOLBROOK PALMER PARK. We will discuss: 1. IM training schedule 2. 70.3 training schedule 3. Grinders 4. Palm Springs Camp 5. 30/30/30 6. My Mile 7. Prep races/events
7/4
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Choice
Focus: Explosive starts and grand finales
Distance: Short
  Competition
 Redwood City July 4 5k
8:00am
Place: Downtown Redwood City Redwood City,
Redwood City's traditional July 4th 5K+ (it's really about 3.5 miles).
  Bike
8:30am
Place: Burgess Pool
Old La Honda-West Alpine-Skyline-84. 3.5+ hoursThis is the first "Double Stack" weekend which is part of the IM and 70.3 training plan that will be explained at team meeting.
Week of July 05, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN WATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/5
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free
Focus: Rhythm and Flow
Distance: Long
Holiday Schedule-only morning workouts-no noon workout
  Run
8:45am
Place: Woodside Elementary
Aerobic-Strength at moderate intensity 75 minute max time. This workout replaces the regular Sunday run.
7/6
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins - Leg strength
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Strength x2
  Run
5:45pm
Place: Burgess Pool
Leg Speed Focus-100's-400's at varied rest intervals
7/7
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Breath control and high tempo
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Fins for threshold work
  Bike
9:00am
Place: Burgess Pool
Chase Groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** BACK TO BASICS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. We'll be running a bit more for this "BASICS" practice, with technique drills and evaluation.
7/8
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
long Free 2 X 1650

short breast - double and triple pull-downs
  Run
9am
Place: Burgess Pool
Leg Speed Focus- 100-400 Pyramids
  Meeting
 Season Two Overview (Rescheduled)
7:00pm
Place: Holbrook-Palmer Park
We will discuss: 1. IM training schedule 2. 70.3 training schedule 3. Grinders 4. Palm Springs Camp 5. 30/30/30 6. My Mile 7. Prep races/events
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength and a cardio blast with Jake
7/9
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pace work and control

PAC MASTERS LONG COURSE CHAMPS
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
7/10
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for max distance

PAC MASTERS LONG COURSE CHAMPS
  Combo
8:30am
Place: Burgess Pool
Ironman Combo #1-(Broken)-3 hour bike (Old LaHonda plus West Alpine) followed by 1-2x 3 mile run blocks followed by a 2 hour bike (Portola and Canada) followed by 1x 3 mile block. 70.3 Combo-(Straight) 3 hour bike (Old LaHonda plus West Alpine) followed by 1-2x3 mile run blocks.

Level 1
Alpine> Portola> Mountain Home> Canada/92>Polhemus> Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Tanja
Map


7/11
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Descending Challenges

PAC MASTERS LONG COURSE CHAMPS
  Competition
 The Jungle Run Half Marathon & 10K
8:00am
Place: Los Gatos Creek Trail Los Gatos, CA
*** You must pre-register online by July 4.
  Bike
8:30am
Place: Burgess Pool
Recovery Ride-2-2.5 hours. Sand Hill-Canada-Polhemus-Portola-Alpine Road.
Week of July 12, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN WATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/12
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Leg emphasis
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x1 to fulfill 30-30-30 challenge
7/13
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling and pacing
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Strength x1
  Run
5:45pm
Place: Burgess Pool
Extensive Threshold Tempo Run 2x4 mile flat road circuit
7/14
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Stroke mixes
  Bike
9:00am
Place: Burgess Pool
High Tempo Pace Work on Canada Road
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** AEROBIC THRESHOLD II ***... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: Longer intervals w/1min rest....this practice is very deceptive and perfect for "lactate tolerance".
7/15
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free 15-20 X 200

Mid Back 6-10 X 200
  Run
9am
Place: Pioneer Inn and Saloon
Huddart Park 60-70 aerobic hill run for strength maintenance
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength and a cardio blast with Jake
7/16
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Fins- Speed and Power and Relays
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
7/17
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
4 X 100 on descending interval
4-6 rounds
  Bike
8:30am
Place: Burgess Pool
Aerobic Maintenance Ride with Bursts. Foothill-Mt. Eden-Pierce-Hiway 9-Down Kings. Work last 3 miles of Hiway 9. Work from Alice's Restaurant to top of Kings.

Level 1
Foothill >Moody>Arastradero> Portola> Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Hani
Map


7/18
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Long
Alternating hard Free and easy IM with easy Free and hard IM
  Run
8:30am
Place: Parking Lot across from Oracle
Ironman Long Run #1-1 hour 40 minutes. Flat 2 mile or 20 minute warm-up, then hold remainder just below threshold or high aerobic pace. 70.3-70 minutes-2 miles or 20 minute warm-up then hold threhold pace remainder of run. Both are out and back flat courses with measured miles.
Week of July 19, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN WATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/19
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling technique and flow
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x2 min of 30 run
7/20
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
12.5's up to 50's
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Strength x2
  Run
5:45pm
Place: Burgess Pool
Leg speed focus 400's-1000's varied rest
7/21
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins- Legs
Speed and long streamlines
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** A DENA PRACTICE... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
7/22
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free 4-8 X 500

Long IMs 4-6 X 400
  Run
9am
Place: San Mateo Bike Bridge
Dish Loop
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
7/23
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Pyramid structure sets
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
7/24
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Max speed with long rest
  Bike
8:30am
Place: Burgess Pool
Old La Honda-Down Kings-out and back on Canada-(recovery ride) 30 min ez run to follow
  Bike
8:30am
Place: Burgess Pool
Coach: Hani
Old La Honda-Down Kings-out and back on Canada-(recovery ride) 30 min ez run to follow

Level 1
Ol La Honda>West La Honda> Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Hani
Map


7/25
  Competition
 Catfish Crawl South Bay-Uvas Reservoir
8:00am
2 mile lake swim with wetsuits-Register at usaproductions.org or at the lake the morning of the race.
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Strong Free with Back used as recovery
  Competition
 San Francisco Half & Full Marathon
8:00am
Place: San Francisco, CA
*** You must pre-register for this race.
  Competition
 Wharf To Wharf 6-mile
8:00am
Place: Santa Cruz Wharf to Aptos Wharf Santa Cruz, CA
*** You must pre-register for this event. Check the website (http://www.wharftowharf.com/) for details.
  Run
8:30am
Place: Uvas Reservoir
Morgan Hill
CA
Run will start within 30 minutes of final triathlete in on the 2 mile Catfish Swim. The run will be an out-and-back along the roads around Uvas Reservoir and towards Uvas Canyon Park. 60-80 minutes maximum.