Run/Row: Monday, October 10 – Friday, October 14, 2011

Congratulations Jon H., for completing Sunday’s Bank of America Chicago Marathon! Jon finished his first marathon in 3:51, having trained with the Running Team this year at distances no longer than 10 miles, and racing distances no longer than 13.1 miles. His effort is a testament to hard work and commitment—an effort well-earned. — Congratulations […]

Run/Row: Monday, October 3 – Friday, October 7, 2011

MPHR Workout #160 (All Sports) one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, […]

Run/Row: Monday, September 26 – Friday, September 30, 2011

Congratulations John B., Ricky B., Ryan D., Sean F., Alissa G., Julie G., Alex H., Jon H., Katie M., Jen M., Campbell R., Keena S. and Leota T., for completing Friday and Saturday’s Ragnar Relay Series! This event, from Cumberland, MD to DC, was a 200-mile overnight relay race consisting of 36 legs, each between […]

Run/Row: Monday, September 19 – Friday, September 23, 2011

MPHR Workout #154 (All Sports) tabata run* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace Stop completely for rest intervals This workout […]

Run/Row: Monday, September 12 – Friday, September 16, 2011

MPHR Workout #151 for time: one-mile run time trial, all-out effort Rest two minutes, then each for time: 2x 400m run, holding time trial pace for each 400m Rest one minute between repeats Deviate slower than the time trial pace and foul Foul* = one-minute isometric squat hold below “parallel” position Compare results to MPHR […]

Run: Tuesday, September 6 – Friday, September 9, 2011

MPHR Workout #148 three rounds: 30-second effort trial, run all-out –rest 30″– 30-second effort trial, run all-out –rest 25″– 30-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 15″– 30-second effort trial, run all-out –rest 10″– 30-second effort trial, run all-out –rest 5″– 30-second effort trial, run all-out Rest two minutes […]

Run: Monday, August 22 – Friday, August 26, 2011

MPHR Workout #145 “Tosh 2” three rounds, each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– Deviate slower than five seconds per the worst previous equivalent interval (distance) down the ladder, and foul Foul* = two-minutes max burpee You may foul more than once Compare […]

Run: Monday, August 15 – Friday, August 19, 2011

MPHR Workout #142 three rounds: one-minute effort trial, run all-out -rest 1′- two-minute effort trial, run all-out -rest 2′- three-minute effort trial, run all-out -rest 3′- Compare results to MPHR Workout #83. MPHR Workout #143 40-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Compare results to […]

Run: Monday, August 8 – Friday, August 12, 2011

MPHR Workout #139 each for time: 3x 1k run with a 20/10-lb. weight vest Rest five minutes between repeats MPHR Workout #140 SC, LC, for time: 5k run, at 80-90 percent RPE Compare results to MPHR Workout #85. U, for time: 10k run, at 80-90 percent RPE Post all dates and scores to comments.

Run: Monday, August 1 – Friday, August 5, 2011

MPHR Workout #136 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]