Team Training #1

Well, it's a pretty crappy afternoon right now.  Lots of clouds and rain, a hurricane looming in the Caribbean, and all of us about to go for our first training run in the morning.  Clearly, we won't be negligent about this.  If it's truly terrible, and we're all together already at that point, we'll figure something else out (workout at my gym, whatever).  However, it's gotta be pretty damn nasty outside for us to call this one off.  Considering the nature of the event we're training for, this turn in the whether might be a good thing.

Anyway, I'll keep it simple.  You all should have received an email from my work account a few hours ago.  A little late, but whatever, can't do much about that now.  The details missing from that email are regarding the actual training plan for tomorrow.  Since I'm technically hosting, I thought I'd just decide what I think fits for the group.  Next training should be up north near Denny, Jeremy, and Mui so they can plan that one for the group.

Please CLICK HERE for a PDF map of our route tomorrow.  For a JPEG image CLICK HERE.  Here's the plan:

1. Run starts at 7am.  We leave from the yellow triangle, which is the bay side (east side) of my building. We run toward the red triangle which is on Brickell Key and we stop there for workout #1 which will consist of 3 rounds of max push-ups, max air squats, and 15 burpees.  This workout should take us no more than 20 minutes (timed).  We'll define what "max" means tomorrow, but easy enough to figure out.
2. After workout #1 is complete, we run around Brickell Key back toward the yellow triangle starting point.  Round trip so far = about 2 miles.  At this point, anyone who feels they are done can head home since we're back to where we all parked.  Hopefully no one drops off, but it's an option.
3. From here we run toward the black triangle where we do workout #2 which will consist of 5 rounds of 20 jump and tucks, 20 mountain climbers, and then 20 scissor kick lunges (10 per leg).  This workout should take us no more than 20 minutes (timed).  Post-workout #2 is your next opportunity to drop off and call it a day.
4. Next we run toward the white triangle.  The white triangle is at the base of the Key Biscayne bridge.  If after reaching this point you want to head back and return to the yellow triangle (previously the starting point, now the end point) you've done a kick ass job with about 30-40 minutes of exercises and round-trip mileage of 6.5 miles (estimate).
5. Next we run over the bridge (which I consider to be workout #3 because it will be a bitch at this point in our run) to the other side, rest briefly and then head back over the bridge and run home.  If you decide to go over the bridge you are adding around another mile to the total run, putting you somewhere around 7.5 miles.

That's it.  See you tomorrow.