WOD Results

Nice job on the Mile Time Trial last week.

Each of you now has a baseline to use for goal setting and gauging your improvement.

Mile Time:

Ari - 5:50

Marek - 6:51

Megan - 8:07

Aubyn - 6:25

Chris - 5:17

Bekka - 7:01

Ayo - 6:34

Mike B. - 5:06

Darren (from CF New Zealand)- 5:41

Susan - 7:05

Par - 6:08

Eric Brandle - 5:35

Andrew Borreli - 6:53

How did you all like the team workout at the track today?   It was brotten!!!  If you missed it we did 10 x 400s each person - 2 person teams, you got to rest the amount of time it took your partner to complete their 400M (approximately 1:30 - 2 minutes)  if you are doing this on your own, do your best to maintain a consistent pace on all 10!

I really liked the effort on everyone's behalf - i think everyone really enjoyed the warmup suicide sprints/burpees :)  Let's see if anyone is late next week....aahahahhahhahah
 
We have some very exciting things going on - first and foremost we are officially changing our name from San Diego Anaerobic Endurance to FORCA KAI!!!!  We have the biggest, baddest ass CFE team in the world right now and i'd like us to continue towards world domination!!!  
 
Our purpose with Forca Kai Endurance is to create a fun & dynamic environment to support people in re-defining what’s possible.  We are committed to inspire, move and make a difference in all dimensions of your life.  
 
This weekend we have 2 big things happening: 
 
1)  Run Clinic with Brian MacKenzie - founder of CFE, the one and only and best out there.  This is a great learning opportunity in regards to run mechanics, have your running video taped and given feedback on how to improve your form to make you faster & smoother runners :)  Make every effort to be there, this is a special event - fee goes to CFE.  More info here - http://www.sandiegoanaerobicendurance.com/upcoming-clinic-bmack
 
2)  Tri Kick Off - as Forca Kai Endurance team grows we are officially launching our tri program, its been in the making for a little while now and more details will be revealed this sunday.  The kick off will take place before the clinic - 8am at CFSD.  This is open to anyone, so please pass along the information to anyone at your affiliate that you think might be interested!!!  
 
Next week we have some exciting things happening as well - we are launching our Fundamentals of Running Program - if you've been wanting to get some extra coaching on your running we will be taking you through 6 coached sessions in a semi-private group setting.  More info here - http://www.sandiegoanaerobicendurance.com/fundamentals-running

I think that about covers it for now - please email the coaches if you have any questions, we are here for you and looking forward to building a team of 100 by the end of the year... 

Great job for those of you that came back to our home track!

For those of you who missed our homecoming, you missed a great 2 Mile Tabata workout around the spankin' new San Diego High School Track!

The workout was run as hard as you can for 20 seconds, full rest for 10 seconds, and repeat as many times as it takes for you to complete 2 miles. No coasting the 10 sec rest. You gotta walk back to the point where time was called at the end of 20 secs!

We have some exciting news coming up in the next two weeks! We're going through a transformation! New website, new workout days, new tri program, new coaches, new possibilities and a New Identity!

Get ready for the official unveiling May 1st. Details to come! 

Results

Torrey Pines Hill -- Breakfast of Champions! Four servings please!

WOW! Great job to everyone that showed up today!

Hi Folks!

Great effort! You guys tore up the Torrey Pines Hill this morning! Awesome job in learning your pace, cadence, and quickening your turnover going up those hills. Use this run as a learning tool to help you choose how you will attack hills in the future.

Special thanks to Andy Z, who was able to give us data for the run: Each way was 0.88 miles, with 306 ft of elevation gain. You guys ran a total of 7.04 miles, covering 2,448 ft of elevation change!

La Jolla 1/2, where we come!

Your Forca Kai (formerly known as SDAE) Coaches!

Check out the results below, the green columns show your time from the bottom to the top.

First of all, let me just say that you all crushed todays workout, i was super impressed by everyone that showed up and ran!  Regardless if you ran one of the 5ks or all 3 - it took something to get you all out of bed to come out and run this morning and i want to acknowledge you for your commitment and being kick ass athletes!!!!

Here are the results from todays workout - 

Brent - 27:11, 27:03, 27:23
Courtney - 32:28, 30:11, 30:46
Andrew B. - 28:28, 27:26, 27:25
Megan - 27:53, 27:56, 27:47
Brooke - 29:12, 29:04, 29:06
Jen - 31:27, 32:41, 34:58
Mary - 31:00
Lauren - 29:49
Darren - 27:53, 27:56, 27:47
Susan - 27:48, 27:56, 27:47
EJ - 21:28, 20:21, 21:50
Matt D. - 22:44, 22:42, 22:57
Roger - 27:05, 27:00, 26:57
Nate L - 25:07, 25:21, 25:46
Aubyn - 25:07, 25:21, 25:46
Nuno - 20:21 - only did the 2nd one :)
Nate Oraker - 25:53, 24:23, 24:02 (Saturday)
 
A special thanks to Ayo for coming up with this workout, i think everyone rocked it and it was awesome to have Ayo & Mike Brown (newest SDAE coach) lead the charge!!!
 
Let's welcome EJ to the group - i think he'll be back for more if he knows what's good for him :)  Way to set the bar out there today and run fast man!!!
 
A couple of shout outs - Jen, a month ago you ran a 33 minute 5K, and today you ran 3 of them around that same pace, that is incredible progress.
 
Look at the times above everyone - that is a true testiment to consistency and proof that the training is really coming along.
 
You all ready for La Jolla Half or Ragnar Relay?  We have some fun things planned in the next couple of weeks...  Hill Repeats next sunday on La Jolla course :)
 
Save the date - May 2nd, the one and only Brian MacKenzie (founder of CFE) is coming down to put on a run clinic for SDAE members only, it will be held at CF Invictus and its for members only!!!! We are working out pricing and should have this worked out this week - this is a huge opportunity to get some really fantastic coaching  from the best!!!! Save that date NOW and plan to be there - 9am-1pm  There will be lecture, most likely doing video analysis and a few extras :)
 
Keep up the hard work everyone, i am really proud of you all!

 What did you all think of yesterdays running?   7 rounds of 2 minutes on, 1 minute off...

Did you all have fun with it?  If you are following our program in training for an event make sure the 2 minutes of work you are going hard and doing your best to maintain the distance on all 7 rounds.  During the 1 minute of rest, it means complete rest, not walking or anything else....

We have a fun workout planned for this Sunday, so i better see everyone's shinning faces at 7:30am at DeAnza Cove, be ready for a great workout before you can go to your families and celebrate Easter....We may just have surprises to celebrate the special occasion

We had a small but motivated group come out and do a 5k time trial early yesterday morning. It was a beautiful morning for a run, and everyone made it over to Sectionals to cheer on our coaches and friends afterwards.

We saw some great times yesterday, but we had one standout performance. Before the run Jen said she wanted to finish in less than 30 minutes. I caught her split time at 14:57 so she was right on track to finish in under 30. Jen finished at 28:47 with a negative split of over a minute! WAY TO GO JEN!!!!

We would also like to congratulate some of our former and current SDAE athletes who qualified for Regionals this weekend:

Christer Idland
Nuno Costa

Ayo Anise
Lacie Miller

Congratulations guys!!!!

What a beautiful back drop we had to workout yesterday - we met at Mission Bay Park and got our running on the grass... Here's what went down - 

Workout:

1 min on, 1 min off, 1 min on, 50 seconds off, 1 on 40s off, 1 on 30s off, 1 on 20s off, 1 on 10s off, 1 on, 20s off, 1 on 30s off, 1 on 40s off, 1 on 50s off, 1 on 1 off and back down we went....1 on 50s off, 1 on 40s off, 1 on 30s off, 1 on 20s off, 1 on 10s off - who loved this workout???

Announcements - 

1.  This weekend we have a 5k time trial scheduled - we are going to meet at CF SoCal, at least that's the plan for now, but please check the website for updated information.  We may meet at 7am, since a few of us will be competing in the Sectionals.

2.  La Jolla Half competitors and Ragnar Relay folks - are you dialed into your goal for this race?  Do you have your nutrition in place, race strategy, mantras?  Its coming up in a month so please get with your individual coach and get everything lined up now!!!!

That's all for now...keep checking the website for updated info on workout locations/times!!!!

It was great to see everyone for Sunday Funday SDAE style. Let's recap! Ready 3 - 2 - 1 Go!

We met at 7:30AM downtown and enjoyed a good warmup and an awesome 60min tempo run through downtown and along the harbor. The weather was perfect for the longer run and we finished at our usual time, about 9AM. As a friendly reminder, please map your run and shoot the coaches an email with the distance covered! Here is one of our favorites (for those without GPS watches): www.gmap-pedometer.com/

Also, a big welcome to Aubyn who joined us Sunday morning. She is a new addition to the SDAE family, who is training for RockNRoll.

After the glorious run and some good stretching, Susannah Stucchio led us through a goal setting workout. The group learned about setting goals and following some basic tenants, including using the present tense and setting SMART goals: Specific, Measurable, Audacious, Realistic and Timely. Also, in goal setting aim for approximately 50%-70% success rate. The 50%-70% success rate ensures that you keep yourself challenged and that you are being Audacious in your goal setting! People had the opportunity to create fabulous goals and share them with the group, thereby including others in making the goal a reality and making the goal that much more achievable! We ended the workshop with a big round of applause for Sus for such a fabulous job and then there was shopping! SDAERs who attended Sunday Funday were given 15% off one running outfit and asked to provide feedback for Lululemon R&D! So athletes, rock your new gear on the track/temp or time trials/homework runs and let the R&D folks know your thoughts! Thank you again to Susannah and Lululemon for hosting us!

Remember to check the website for information on Wednesday's workout. We will NOT be sending a reminder email so check-in and check often! 

Workout:  Death by 10 Meters...

We know you were all really looking forward to mile repeats but do to logistics we had to change the workout yesterday.

We did a special St. Patrick's Death By 10 Meters....similar to what we did Dec. 2nd

Wed, Dec 2, 2009

Death by 10m - 10m the 1st minute, 20m the 2nd minute, 30m the 3rd minute... continue until you fail to complete the distance in 1 minute.

The Inov8 shoes came in as well...You all looked fancy out there with them shoes...

Stay tuned for announcements and this weekends workout!!