For anyone wondering what EMP stands for, it means Early Morning Practice. Its name was coined by Rey last year. Originally EMP was created to give hearty paddlers a chance to come out a little early for some intense paddling. This year, with the limited availability of boats, EMP has migrated to solid terrain. Instead of paddling we are running intervals and speed training. So far this year, a small group of 8-10 Guppies have shown up regularly at 7:15ish since April. Over the past 2 months I have seen improvements in Mental Toughness, Speed, Stamina, and Reflexes. All the while having a good time with fellow teammates (well, at least that's what I think).

EMP not an official Killer Guppies workout therefore is optional. We are just a bunch people just getting together to do some crazy interval runs to kick-start our day.

EMP is open to everyone. The workouts are ran at your own pace. Rarely do we run more than one mile (cumulative) in a session. The longest run is 1/4 mile.

EMP

The fitness tests in the last two weekends may have disrupted the EMP flow, but that will not deter a comeback. In the past two or so months the EMP workouts consisted of mainly Short Intervals, such as 4x400, 8x200, 100-400 ladders, and some variations of such workouts. We’ve also done some speed and reaction time drills. We even started doing some strength workouts before our interval workouts.

There are different types of running workouts. Each type has its purpose. Most of us can do the long slow distance (LSD) runs on our own. LSD requires the most time. Though we do offer LSD running on Saturdays, participation remains low, but I am still running LSD regardless of participation. Join me. We are planning to build up mileage in the next 6 weeks.

In addition to LSD, other types of running workouts include

· Speed Training

· Tempo Runs

· Hills

· Short Intervals (Anaerobic Threshold)

· Long Intervals (Aerobic Threshold)

· Easy Recovery Runs 

For EMP we will only do Speed, Short Intervals and Hills. Since these workouts can be done in a relatively short period of time it is ideal for EMP. The recovery time for these workouts is also manageable for most. Tempo Runs and Long Intervals are strenuous and require more recovery. These runs are usually done by runners with a solid base and can be done on your own during the week.

Here are the plans for the next 6 weekends. (Workouts subject to change)

1. 6/19 – Sat

· LSD (6am?)

· Strength Cross Training – 3x30-second sets of three exercises. 1 min rest between

· Speed Training – 6x 50jog-50sprint- 50jog  (full rest in between)

· Hills – 4x100 meter approach and hill finish. (full rest in between)

2. 6/20 – Sun

· Strength Cross Train

· Short Intervals – 3x400, 2x200 (90 seconds rest between)

3. 6/26 –Sat

· LSD

· Strength Cross Train

· Speed Training – 4x50-50-50

· Hills – 3x100 meter approach and hill finish.

· Speed Training – 4x100jog-30sprint (full rest in between)

4. 6/27 – Sun

· Strength Cross Train

· Short Intervals – 100,200,300, 400,400,300, 200,100 (60 seconds rest in between)

5. 7/3 – 7/4 – Holiday Weekend…Off. Unless someone would like to lead the workouts.

6. 7/10 – Sat

· LSD (6am?)

· Strength Cross Training

· Speed Training – 4x 50-50-50

· Hills – 4x100 meter approach and hill finish

· Short Interval – 4x100 (full rest in between)

7. 7/11- Sun

· Strength Cross Training

· Short Interval – 4x400 meter variations (run 200, jog 100, run 100). (60 seconds rest between)

8. 7/17 – Sat

· LSD (6am?)

· Strength Cross Training

· Speed Training – 5x 50-50-50

· Hills – 4xhills strides

· Short Interval – 4x200, 4x100 (full rest in between)

9. 7/18 – Sun

· Strength Cross Training

· Fartlek 5 k course.

10. 7/24 – Sat

· LSD (6am?)

· Strength Cross Training

· Speed Training – 5x 50-50-50

· Hills – 4x hills strides

· Short Intervals – 4x100, 4x50 (full rest in between)

11. 7/25 - Sun

· Strength Cross Training

· Short Intervals – 200,200,400, 400,200,200, (60 seconds rest in between)

See you bright and early this weekend.