Tuesday, December 28, 2010

Track Workout for Tuesday, December 28, 2010

CONDITIONS: One of those evenings where you put on/take off the gloves every couple of minutes. Temperature 45*/Humidity 47%/Wind 1mph W/Rain 0%
PARTICIPANTS: MB, Suzanne, Deena, Allan, Gary
Warm-up - 2x 1mi parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 3 at "fresh" pace, 1 "good build-up", 1 at "good" pace
Interlude - 400m jog, 8x 100m striders (at least 8, might have been closer to 10...Coach MB needs to stop telling stories during striders...)
Set 2 - 4x 400m (complete recovery) in 1:23-1:26 (5:32/mi-5:44/mi pace)

Sunday, December 19, 2010

Thursday, December 16, 2010

Workout for Thursday, December 16, 2010

CONDITIONS: Temperature - 63*/Humidity - 87%/Wind - 8mph SW/Rain Probability - 30%

Warm-up - 2x mi parking lot loop, 10x100 striders
Set 1 - 8x 160 @ "fresh" pace
Set 2 - 6x 200 @ "fresh pace
Interlude - 200m walk
Set 3 - 4x 300m @ "fresh" pace
Cool-down - 100m walk

Tuesday, December 14, 2010

Workout for Tuesday, December 2010

CONDITIONS: Brrr... Temperature 40*/Humidity 27%/Wind 4mph N/Rain Probability 0%
PARTICIPANTS: Leeanne, MB, Deena, Allan
Warm-Up - 2x mile parking lot loop, 10x 100m striders
Main Set - 5x 600m @ threshhold pace (6:44-6:53/mi), 100m recovery
Cool-Down - 400m jog, 10x 100m striders

Friday, December 10, 2010

Track Workout For Thursday, December 9, 2010

Flippin' cold! Arm/leg warmers for MB. Deena in tights and knit running cap which we realized was made by adidas. Allan in an ear band. Steamy breath. Fortunately, though, no wind.
MB, Deena, Allan
Warm-up - 2x 1mi parking lot loop, 10x 100m striders.
Main set - 6x 500m at threshhold pace (7:05-7:27/mile), 100m walk recovery
Original plan was for 9x 500m at threshhold with 100m walk recovery. However, rather than us hitting the 500s at 2:11-2:19, we were hitting them at 2:00-2:02. We probably could have done three more at that pace, but we got a good five miles of work in total. Seemed like a good note on which to end the workout...especially since the weekend has some long runs planned.
On the really bright side, the bathrooms were unlocked (yippie-ki-yay!).

Wednesday, December 8, 2010

Workout for Tuesday, December 7, 2010


Pretty nippy. Temperature - 45*/Humidity - 40%/Wind - 6 NNW/Rain - 0%


MB, Suzanne, Deena, Allan


Warm-up - 1mi, 16x100 striders

Set 1 - 5x200 @ "fresh" pace (50m walk recovery)

Interlude - 400m jog, 8x100 striders

Set 2 - 6x350 @ "fresh" pace (50m walk recovery

Interlude/Cool-down - 400m jog, 8x100 striders

The same genius who decided to keep the track open & the lighting on (hooray!) also decided to lock the bathroom doors (un-hooray.). Talk about sick & twisted. So, there were a few "shiggy" moments early in the evening.

Saturday, December 4, 2010

FWB Jingle Bell 10K Results

(...nice day for a run. Sandy Ebanks (Overall Female), Chris Neal (1st Masters' Male), & MB)

Suzanne Bowen - 1:08:46 - 2nd AG
MB - 47:47 - 1st AG

(Coach Mike's Commentary on the Day: "Nothing like running bare-chested on the first weekend of December.")

Friday, December 3, 2010

Track Workout for December 3, 2010

CONDITIONS: Early winter in FL. Go figure. Once you start running it's all right. Temperature - 50*/Humidity - 55%/Wind - 2mph NNW/Rain Probability - 10% PARTICIPANTS:
Lee Ann, MB, Suzanne, Deena, AllanWORKOUT:
Warm-up - 2x mile, 10x 100m stridersMain set - 8x 400m (50m walk recovery) @ threshold pace (7:05-7:27/mi)Cool-down - 400m walk