Wednesday, March 31, 2010

Workout for March 30, 2010

Conditions - comfortable, slightly humid. Enjoy it while we can!
Participants - Marie, MB, Suzanne, Ferris, Scott
Workout -
Warm-up: 2x1mi, 10x100 striders
Set 1: 10x160 fresh, 400 jog, 8x100 striders
Set 2: 5x300 fresh , 400 jog, 8x100 striders
Set 3: 5x200 fresh
Cool-down: 400 jog, 10x100 striders

Friday, March 26, 2010

Workout for March 26 2010

Conditions - overcast, slightly humid. No rain, though...that happened during the early afternoon.
Participant - MB
Workout - Since a solo workout, and last gasps of creeping crud...
ET - 8.2mi in 60min, avg HR about 60%MHR
Editorial comment -
Why is it people are completely incapable, or unwilling, to turn off electronics they turned on when there's a little note on every television in the gym asking:
- Keep the volume at a respectful level, and
- Turn the equipment off when finished?

And then, when you ask them to shut the son-of-a-gun down, they look at you like you should do it with your remote control? Excuse me, but I don't have a remote...(REDACTED)!

I have more respect for the iron-pushers doing their weight training by the comparison to the cardio-geeks (yeah, yeah, and such are some of you...I know!).

Wednesday, March 24, 2010

Workout for 24 March 2010

Conditions - clear, sunny, temperatures in high 50s to low 60s (also a girls soccer camp on the pitch, which provided a degree of "dodge"!).
Participants - Bev, MB, Ferris, Scott
Workout -
Bev, Scott, Ferris: 2x1mi (track for Scott/Bev), 10x100 striders, 5x200 (2 fresh, 2 build, 1 good for Scott), 400m jog, 8x100 striders, 4x350 (up-tempo fresh for Scott), 400m jog, 8x100 striders, 6x160 fresh, 400 jog, 10x100 striders
MB: 2x1mi road loop, 10x100 striders, 5x700 (100 walk recovery)

Wednesday, March 17, 2010

Workout for March 16, 2010

Conditions - cool...remember, it's the end of winter in FL, so this is relative.

Participants - Bev, MB, Suzanne, Scott

Workout -
Warm-up: 2x1mi, 10x100 striders
Set 1: Scott - 8x160 (1 fresh, 2 build, 2 fresh, 1 good, 1 fresh, 1 build)
Bev/Suzanne - 6x160 (2 fresh, 1 build, 2 fresh, 1 build)
400m jog, 8x100 striders
Set 2: Scott - 4x300 (fresh, build, good, fresh)
Bev/Suzanne - 3x300
400m jog, 8x100 striders
Set 3: 5x200 fresh
Cool-down: 400m jog, 10x100 striders

MB - 2xmi, 10x100 striders, 6x600 (100 recovery)

Friday, March 12, 2010

Workout for Thursday, March 11, 2010

Conditions - Early spring-like. That's frightening.

Participant - MB (Bev was doing a couple of miles before catching up on chores.)

Workout -
Plan was for 2mi warm-up, then 7x600 with 100 walk recovery.
Actual was 2x1mi, 10x100 striders, then 1xmi easy.
(Haven't really provided recovery opportunity since half marathon, so a little was better than nothing.)

Wednesday, March 10, 2010

Workout for March 9, 2010

Conditions - cool, humid, slightest trace of rain.
Participants - MB, Suzanne (warm-up), Scott, Robert
Workout -
Warm-up: 2x1mi - 10x100m striders
Set 1: Scott - 5x200 (fresh, good, good build-up), Robert - 5x200 fresh

400m jog, 8x100m striders

Set 2: Scott - 4x350 (fresh, up-tempo fresh, fresh, good build-up), Robert - 2x400 (fresh)

400m jog, 8x100m striders

Set 3: Scott - 8x160 fresh, Robert - 6x160 fresh

400m jog, 10x100m striders

MB - 10x500

Friday, March 5, 2010

Workout for Thursday, March 4, 2010

Conditions - still cool. Became more chilly after 6:30.

Participants - Marie, Bev, MB, Suzanne, Deena, Scott

Warm-up - 2 x 1mi, 10 x 100m striders

Set - 500m at consistent effort throughout (100m walk recovery):
Deena, Scott - 8 x 500
Marie, Bev - 6 x 500

Cool-down - 400m jog, 10 x 100m striders

Next workout - Sunday Long(ish) run. MB has 10 miles on his schedule, so he'll tack on to Bayou Loop once he hits 19th Ave.

Wednesday, March 3, 2010

Workout for March 2, 2010

Indoor. Had to present at PRA meeting.

Treadmill: 6 miles total.
Warm-up - 2 x 0.9 mi (.1 mi walk recovery)

Workout - 10 x .31 mi (500m) (.1 mi walk recovery), pace increase from 8:00/mi to 7:01/mi

Cool-down - treadmill cool-down cycle.

Always interesting to see HR shoot up like mad on second .9 mile piece compared to the first.

Plan for Wednesday - 9 mi, easy