8 x 200s

Yo Yo Yo... What did you all think of the special surprise??? Check the results at the bottom of the post and if you do this workout on your own, email one of the coaches so we can plug in your times!!!

8 x 200s doesn't seem all that hard does it - the twist was that we did them on a hill, that's right folks, 8 x 200 hill sprints!!!  Oh what fun it was too.   31 people, including 4 new faces (we absolutely love this - please keep telling your friends about our workouts and invite them to come)  We welcomed Glory, Alessandra, Christer, Dan (Juice) and we most certainly hope they will be back - remember first couple of sessions are on us, we want you to try it out and get a feel for what we have to offer and then we can discuss in enrolling in one of our programs :)  Most people that train with us regularly have seen tremendous results in their running, but also improved metabolic conditioning in their CF workouts, feel more alive and eager to take on things in their world!!! 

Announcements: 

1. We had several awards that were given out at the end of the workout - there were some left over magnets from our Valentine's day workout... Christopher Walden for being Mr. Consistency, Christer for having the fastest hill sprint for the guys: cranked out a 31 on the last one, Susan Pierson - fastest hill sprint for the girls, and Alessandra for surviving her first SDAE workout.
2. Shoe order was taken - if you did not put in your request, than please email Coach Bekka (bekka.palmer@gmail.com) so that she can finalize the order this week.  We will take orders until sunday and I will be placing the order on Monday.  We are recommending the 220s or the 230s, please let us know how many pairs you want.  We will collect $ next week and once i place the order i will have a breakdown of what the cost is after the discount!  Super stoked on this!!! 
   http://www.inov-8.com/Products-Detail.asp?PG=PG1&P=5050973021&L=27
3. Race course for Rock N Roll was released this week - we posted it on the site, so please take a few minutes to check it out.  We will be having our sunday runs on the course, so expect our meeting places to move around a little bit as we want to prepare you for where you will be racing.  
4. We are going to be re-locating for a short while to the track at Lincoln High while the track at San Diego High School is having its make over :)  We will send out more details before next week with map and all - its an all weather track which i am really excited about having you guys run on it!!!
5. Have you done your homework CFE workout?  Have you been been getting your 4-6 CF weekly workouts?  Do you need help finding a way to balance your training effectively?  That is what we are here for, so please ask!  For those of you that signed up for the full training programs we deliberated as coaches last night and assigned you a coach for you to have a point person to turn to.  Think of it as your mentor - someone that will be checking in with you to see how your training is coming along and support you in the best way we can!!!