Archive | October, 2014

GSRT Track Workouts

8 Oct

GSRT Tuesday night track is coached by phenomenal and inspiring pro triathlete, Amber Cullen Ferreira.  Workouts are primarily on the track, but occasionally we run the grassy Memorial Field perimeter (and grassy hill) or a few times this season, we did hill repeats to water tower behind Concord Hospital.

Amber’s workouts make a lot of sense in terms of volume, relevancy, periodization and allowing an athlete to get into a “flow.”   What I mean is, the workouts are interesting, but not so complex that you can’t remember the next thing to do.   It’s inspiring to do the workouts with elite athletes like Amber, also Amber’s husband Danny Ferreira (a 2:45 ish marathoner), Ryan Kelly, Eric Williams and a few times Nacho Hernando.

Before the speed segment, we do dynamic drills & strides, which I find totally necessary.  On the nights when I “substitute coach,” I lead a dynamic drill/stride routine that I’ve done for years before track workouts, which is pretty similar to Amber’s drills.  I love that the group is so appreciative when I coach!!  Plus, the athletes are tremendously attentive and the positive feedback makes me so happy.    After the speed, the group gathers for a core session, including front & side planks, back bridges, push ups, etc.   Yay!!

Amber is competing at the Ironman World Championships in Kona this weekend, so when we did track last night, we took a group photo sending her our support.  Nancy Druke got a photo during the core session too.

 

Good luck in Kona, Amber!!

Good luck in Kona, Amber!!

Good luck in Kona, Amber!!

Good luck in Kona, Amber!!

Core

Core

 

 

 

 

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