Wednesday, April 28, 2010

Workout for Tuesday, April 27, 2010

Conditions - warm. I think spring has officially ended. If anyone knows where it went off to, please let Coach Mike know.
Participants - Coach, Suzanne, Deena, Scott
Warm-up - 2x .9mi road loop, 10x 100m striders
Workout -
Coach - 24x 160m @ "fresh" pace (which, after looking at my GPS data, was not!)
Suzanne - 18x 160m @ "fresh" pace
Deena, Scott - 20x 160m; odd repeats @ "fresh" pace, even repeats @ 10K race pace
Cool-down - 400m jog, 10x 100m striders

Friday, April 9, 2010

Workout for April 8, 2010

Conditions: Good. Temps in mid-70s. Slight breeze.
Participants: MB, Suzanne, Carlos, Deena, Scott

Warm-Up: 1x1 mi, road loop.
Set: 6-8x400, with 100m walk recovery.

Cool-Down: Jog 400m.

Wednesday, April 7, 2010

Workout for April 6, 2010

Conditions - Clear, 72*

Participants - MB, Suzanne

Workout -
Warm-up: 2x1mi road loop, 10x100 striders
Set 1: 6x160 fresh, 400 jog, 8x100 striders
Set 2: 5x300 fresh, 400 jog, 10x100 striders

Friday, April 2, 2010

Workout for April 1, 2010

Conditions: Comfortable. I'm not kidding! 72*, sunny, slight breeze. Bottle it and you'd make a million dollars around here.

Participants: Marie, MB, Suzanne

Warm-Up: Easy trot from track through parking lot to front of Pelican Park.
Set: Run Pelican 5K loop from Pelican Park to UWF track, to softball field west of track, through outfield to "third base" of practice diamond infield, along road between softball fields back to main driveway, down to track, 350m of track, then return to track gate and up to parking lot, return to end of parking lot before Pelican Park. Repeat previous loop, then return to Pelican 5K interim start/finish point (which will be stretched out just a skosh!).
Cool-Down: Easy trot from font of Pelican Park back to track.

Comment: The grassy sections of the Pelican 5K can be fairly mushy, depending on weather and relative humidity. The first loop had some sections which were less than acceptable, but we figured out better adaptations. Endure, adapt, adjust, overcome.