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Land practice will be led by Matt Murphy. Sample Workout Routine:
- Stretching
- Light Strength training (Pushups & Sit-ups)
- Interval training where each exercise will be broken up into 30-45 sec intervals so each person can set their pace. Each individual will have the opportunity to push themselves so that way no one is held back or pushed beyond their limits. These exercises will include a lot of plyometric and anaerobic activities which combines endurance, muscle training and core strength.
- Cool down and stretching to end practice
By using intervals, the intent is that no one gets left behind but everyone is pushing their limits.
The last Land Practice of each month will be like an assessment of the pull-ups, sit-ups and a distance run so people can get an idea of how they are doing and can set goals for the next month. Please bring plenty of hydration, sunscreen, and bug spray. If you have a digital watch, it will help to keep track of individual intervals -- but not necessary.
Important Reminders for Land Practice
Bring lots of water, sunscreen and a towel (if you don't want to get dirty)
Wear proper clothing and running shoes
If at anytime during practice individuals feel that the exercises are too difficult, experience any pain or have an existing injury, notify the land practice coach for alternate exercise options
Show up on time
Training is done as intervals or sets so we can stay together as a group. No one is left behind regardless of fitness level
The workout routine remains the same for 4 weeks so individuals can get familiar with the exercise and improve
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2012 Race Calendar
Austin, TX
April 28
Houston, TX
May 5
Dallas, TX
May 20 (Sun)
Boston, MA
June 9, 10
New York City, NY
Aug 4, 5
Shreveport, LA
September 8*
Woodlands, TX
September 21, 22, or 23*
Sugar Land, TX
October 20, 21
*approx dates
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