This is a great early season run to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level. Happy running!

40 minutes total run time
 
Run at a steady moderately-high foundation pace (high Zone 2) for 30 minutes. After 30 minutes run a 20 second relaxed sprint at speed intensity (Zone 5 or fastest pace you can hold for 1:00 - 1:30) then slow down and run 40 seconds active recovery (Zone 1). Repeat for 6 intervals (or adjust to fit your endurance level). After you have completed your sprints, run for approximately 5 more minutes at Zone 1 recovery pace for a total running time of approximately 40 minutes.
 
Thanks to Coach Taz of T3 Coaching for this workout!

This cold grain salad is yummy, refreshing, and perfect for a summer BBQ. You probably already have all of the ingredients in your kitchen!

For the dressing:
juice of one lemon
1 teaspoon mustard as an emulsifier
1/2 cup olive oil
1 garlic clove minced fine
1/4 cup fresh parsley
1/4 teaspoon salt (more to taste)
1–2 teaspoons honey

For the salad:
1/2  bunch kale (finely chopped, without stems, to yield about 1 1/2 cups)
1 tomato chopped
2 carrots grated
1/2 cup red cabbage
1 small cucumber
I /4 cup dried cranberries
1 chicken breast cooked (I used some leftover grilled chicken)
1 1/2 cups cooked and cooled brown rice (or millet, quinoa, wheat berries, or spelt berries)

Directions:
1. Shake up the dressing ingredients in a large jar. 
2. Dice and chop all the veggies and chicken.
3. Add veggies, chicken and grains to the dressing jar
4. Shake it all up.
5. Garnish with 1/4 cup chopped almonds and an avocado 
6. Enjoy!

Thanks to T3 Coaching for this recipe!

This is a great early (or mid) season ride to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level.

75 minutes total ride time

Ride at foundation pace (zone 2) for approximately 30 minutes to your favorite hill. The hill should have a moderate grade (4 – 6%). Perform 8 x 60 second short climbing intervals done in an efficient gear for climbing quickly. You should climb hard and fast enough to just push into Zone 5. Recover between intervals by coasting back down the hill and pedaling easily for two minutes of active recovery. Then repeat for the number of intervals indicated. After you have completed your climbs, ride home at Foundation pace for a total riding time of approximately 75 minutes.

Thank you to Coach Taz of T3 Coaching for this workout!

While this peanut butter toast is super simple, it is extremely delicious, has low sugar, is super digestible, and hits all the nutrition zones to fuel your morning. 

Ingredients

• 2 slices of your favorite bread, toasted to your liking. I used Big River Pugliese, normally I use a couple slices of Dave's whole grain bread.
• 2 tablespoons peanut butter, one tablespoon for each slice. My favorite is Earth Balance, it has flax seeds in it for a some ALA Omega 3s, and it is sweetened with agave.
  • Allergic to peanuts? Almond butter works great too.
• Blueberries are just starting to ripen in Oregon and they are delicious! You can get fresh PNW blueberries at many locations:  farmers market, Market of Choice, even Freddy's!
• Add a banana or add some fresh dark cherries when they come into season!

Directions

• Smear nut butter onto toast
• Plop berries, cherries, and/or bananas on the toast
• Enjoy the delicious breakfast toast!

Thanks to Coach Taz of T3 Coaching for the recipe!

This swim workout comes from Coach Taz, who coaches the OSU Triathlon Team swim practices 3 times a week, every week, no matter what!

This type of a set helps you with your pacing and build endurance by using the 100’s as active recovery from the fast half of the longer negative splits. This workout is perfect for swimmers at any level, as there are send off times for a variety of paces. 

All of the times in the main set correspond to the 100 yard send off times at the top of each column. If you can swim a 100 yards at a moderate, steady pace in 1:30 then you should use the times in the 1:40 column giving you approximately 10 seconds rest per 100. Choose you send off column based on that formula.
 
Swim the 100’s at a moderate, steady pace (en1) and really work the second half of the longer negative splits (NS).

Warmup:
 
4 x (125 free/25 back)                                                            4 x (100 free/25 back)
 
600                                                                                                                     500
 
Main Set:
                                     1:25        1:30        1:40        1:50        2:00
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 200 NS                  2:50        3:00        3:20        3:40        4:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 300 NS                  4:15        4:30        5:00        5:30        6:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 400 NS                  5:40        6:00        6:40        7:20        8:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 500 NS                  7:05        7:30        8:20        9:10       10:00 - 1 x
 
 
Total : 3200                                                                            1900
 
Cool Down:
 
200 EZ                                                                                    200 EZ
 
Total: 3400 yards total                                                         2100 yards total