Want to compete in Eppie's Great Race on July 19 but don't know how to approach it? We continue today with the eighth week of training.
To see the entire schedule: www.sacbee.com/eppies.
Don't try all three – you'll risk overtraining and injury.
– Sam McManis
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Running: Week 8
Day 1: Rest
Day 2: Tempo: One-mile warm-up; 6 x half-mile, one-minute recovery; one-mile cool-down
Day 3: Cross train or rest
Day 4: Four miles
Day 5: Cross train or rest
Day 6: Three miles
Day 7: Six miles
Note: "Tempo" runs mean comfortably hard running at a steady pace. Skip recovery times or keep them short to sustain exposure to a comfortably hard effort.
– Dusty Robinson is marketing manager for Fleet Feet Sacramento and a former running coach
Cycling: Week 8
Day 1: Rest
Day 2: Ride casual 15 miles
Day 3: Ride strong 25 miles, start six one-minute intervals, fully recovering before the next one
Day 4: Ride a stronger 20 miles
Day 5: Ride casual 30 miles
Day 6: Ride strong 35 miles
Day 7: Ride 30 to 40 miles
Note: "Casual" rides mean not holding to a tempo; "easy" is 17 mph; "strong" tests your aerobic capacity.
– Christopher Davis-Murai is owner of the Bicycle Chef on J Street in Sacramento and is part of a racing team
Kayaking: Week 8
Day 1: Location: Lake. 10 minutes paddle at half-power, followed by 30 minutes at three-quarters power followed by 10 minutes at half-power.
Day 2: Rest or cross train.
Day 3: Location: Lake. 40 to 60 minutes paddle at half- to three-quarters power.
Day 4: Rest or cross train.
Day 5: Location: River. 10 minutes upstream paddle, followed by 45 minutes downstream paddle.
Day 6: Location: River. 20 minutes downstream paddle at half power, followed by two to four San Juan rapids repeats; 30 minutes paddle downstream at three-quarters power for beginners or 30 minutes upstream for intermediate.
Day 7: Rest.
– Dan Crandall is a surf kayak champion and owner of kayak businesses in Lotus