Track Workout for Thursday, July 29, 2010

CONDITIONS:
Heat warning issued by the National Weather Service until 7:00pm, so "official" workout cancelled. Temperature 91*/Index 98*/Humidity 53%/Wind 8mph NW

PARTICIPANTS:
MB, (treadmill sim) Deena, Scott (OYO)

WORKOUT:
Treadmill simulation:

Warm-up - 2x 1mile, (1:00 walk recovery) 8:00/mi pace (2.12)

Set - 7x 600m, (1:00 walk recovery) 8:00, 7:54, 7:48, 7:42, 7:36, 7:30, 7:24/mi pace
Cool-down - .3mile walk

(Original plan for main workout set was 6x 600m (130m) @ "fresh" pace.)

Track Workout for Tuesday, July 27, 2010

CONDITIONS:
Same story. If nothing else it's good training for the Bushwacker 5k in a week-and-a-half. Temperature 89*/Index 98*/Humidity 68%/Wind 9mph SW

PARTICIPANTS:
Allen, MB, Suzanne, Deena

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 8x 160m (40m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders

Set 2 - 4x 300m hill repeats (300m recovery) @ "fresh" pace
Cool-down - 400m walk

NOTE: It's difficult to "care and share" with another large group on the track. Add two large groups using the track and the "caring and sharing" becomes nigh on impossible. We had three groups besides our little crew last night.

Track Workout for July 22, 2010

CONDITIONS:
Typical. Temperature 90*/Index 99*/Humidity 59%/Wind 8mph S

PARTICIPANTS:

Alan, Josh (walk), MB, Suzanne, Deena, Debbie (walk)

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders

Main set - 7x 500m (100m recovery) @ "fresh" pace

Cool-down - 400m walk

Track Workout for Tuesday, July 20, 2010

CONDITIONS:
There's only so many ways to alternatively describe the term "suck." Temperature 86*/Index 96*/Humidity 72%/Wind 8mph SSE

PARTICIPANTS:
Alan, Bev (still in rehab!), MB, Suzanne, Deena, Scott

WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace

Intermezzo - 400m jog, 8x 100m striders
Set 2 - 4x 400m (150m recovery) @ "fresh" pace

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

NOTE: Original plan was for a third set. Refer to conditions above for details.

Run for Sunday, July 18, 2010

CONDITIONS:
Warm, humid. Temperature 82*/Index 91*/Humidity 79%/Wind 5mph S

PARTICIPANTS:
MB, Suzanne, Charlie, Sheila, George

ACTIVITY:
8.2 miles - Bayou Loop

NOTE:
(First 4.5 miles was definitely a run. After that "Ranger Rules" kicked in and we made certain no one was left behind. Always makes the breakfast and social time a little more pleasurable...once your body tells you it's all right to eat.)

Workout for Thursday, July 17, 2010

CONDITIONS: Wet...after the warm-up.

PARTICIPANT: MB

WORKOUT: 2x 1mi road loop, 20x 100m striders

5mi of ET/TM work at Gold's Gym Express

(While I used to run through electrical storms in the past...those days are long gone.)

Track Workout for Tuesday, July 13, 2010

CONDITIONS:
What else? Very warm and humid. Temp 90*/Index 99*/Humidity 59%/Wind 14mph WSW

PARTICIPANTS:
Alan, MB, Suzanne, Larry S.

WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders
Set 1 - 6x 160m (40m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders

Set 2 - 3x 350m (50m recovery) @ "fresh" pace
Interim - 400m jog, 8x 100m striders

Set 3 - 6x 160m (40m recovery) @ "fresh" pace

Cool-down - 400m walk

FOR WHAT IT'S WORTH:
Thursday - 400s
Saturday - 300s

Tri Day @ Running Wild - Saturday July 17 @ 11:00 a.m. Seminars on each of the disciplines, as well as the opportunity to learn about up-coming multisport events. Oh, I guess there will be some schwag or discounts, too.

Workout for Thursday, July 8, 2010

CONDITIONS:

Infernal; starting to disagree with Weather Channel's data.

Temp 89*/Index 92/Humidity 53%/Wind 10mph SW

PARTICIPANTS:

MB, Deena

WORKOUT:

Warm-up - 2x 1mi road loop

Main set - 4x 600m (115m walk recovery) @ "fresh" pace

Cool-down - 400m walk

NOTE: Next week starts the 18-week run-up to the Pensacola Marathon. MB's using a modified Hanson's training plan and hoping to stay uninjured this time. He feels this is his last chance to figure out the marathon puzzle for himself; funny, it's so easy to help others reach their goals...

Workout For Tuesday, July 6, 2010

CONDITIONS:
Warm & humid. Temp 81*/Index 87*/Humidity 82%/Wind ESE 10mph

PARTICIPANTS:
Alan, Stan, MB, Suzanne

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 5x 200m (50m walk recovery) @ "fresh" pace

Intermission - 400m jog, 8x 100m striders

Set 2 - 5x 300m (60m walk recovery) @ "fresh" pace

Intermission - 400m jog, 8x 100m striders

Set 3 - 5x 200m (50m walk recovery) @ "fresh" pace
Cool-down - 400m walk

Sunday Morning (Sorta) Long Run, July 4, 2010

CONDITIONS:

Not bad. 77*/87%/11mph E

PARTICIPANTS:

Josh, MB, Suzanne, Charley, Sheila

WORKOUT:

6-8mi, Bayou Loop

Workout for Saturday, July 3, 2010

CONDITIONS:

Warm, but not oppressive - 74*/84%/12mph E

PARTICIPANTS:

MB, Suzanne

WORKOUT:

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

Main set -

MB/24x 200m (50m walk recovery) @ "fresh" pace,

Suzanne/8x 400m (100m walk recovery) @ "fresh" pace

Cool-down - 400m walk

Workout for Thursday, July 1, 2010

CONDITIONS:
Very humid, not nearly as hot. Lightest amount of sprinkles. Temp 77*/Humidity 94%/Calm.

PARTICIPANTS:
MB, Suzanne.

WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders.

Main set - (plan) 10x 500m (100m walk recovery) @ "fresh" pace.

(actual) 7x 500m (100m walk recovery) @ "fresh" pace.