The Coaching File: What Happened?

For those who wonder, "...what happened to track workouts?"

I've actively coached and/or run in Tuesday and Thursday evening track workouts for nine years, in Gulf Breeze, at Pensacola Junior (now Pensacola State) College, and at the University of West Florida. The local running community has changed a great deal since then; in 2002 there were one or two organized group runs and a couple of ad-hoc run groups, now there are at least a half-dozen social running and training groups. And this does not count the training plans/groups sponsored by the local running emporium.

I enjoy the interaction with runners, working to solve "the training puzzle" which is the individual runner's lifestyle, aspirations, strengths and limitations. And, to hear a couple of my alumni talk, I have had some success...mostly runners who showed with a work ethic, an eighty-percent-solution of a training plan and some self-discipline.

But I've some unfinished personal business, some opportunities which don't step on nearly as many toes in the local running community, and a small degree of guilt that I don't spend as much "quality time" as I would like with the ones I love most. The darkening days made the decision I hoped to never make that much more simple. I talked about the decision with my wife during a weekend race in New Orleans, then announced it not long after: November 22 was the last official track workout of the F.A.S.T. group.

I will still coach individual runners; consulting, laying out training plans, recommending workouts, reviewing form and the like. But these will be "easy jog on the beach" or "sit over a cup of coffee with a notebook" consultations. And the Sunday morning "Breakfast Club" runs are open to all. If you're there, beautiful. If not, that's okay, I still love you. But you're going to miss out on breakfast.

I won't again stand on the side of a track unless I hear demand for speedwork on a Saturday morning or a Saturday afternoon. If (a big IF) that happens you'll see it here, as well as on Facebook.

Track Workout for Tuesday, November 22, 2011

THEME: "The End" - The Beatles

WEATHER: Humid and almost warm.

PARTICIPANTS: MB, Suzanne, Jim, Jimmy(?)

WORKOUT: Warm-up - 2x mile, 10x 100m striders. Set 1 - 8x 160m (fresh), 8x 100m striders. Set 2 - 3x 400m (fresh), 8x 100m striders.

Track Workout for Thursday, November 3, 2011

THEME: "Alone Again (Naturally)" - Gilbert O'Sullivan

CONDITIONS: Almost tough. Temperature 69*/Humidity...yep/Wind 8-10 WNW/Cloudy

PARTICIPANTS: MB, Michelle

WORKOUT:

Warm-up - 2x mile, 10x 100m striders

Set - 6x 500m (100m recovery), goal 1:55-2:05 (done in 2:01, 1:58, 1:59, 1:56, 1:55, 1:54)

NOTE: Original plan was for 7x500; decided to stop while things were going well.

Track Workout for Thursday, October 27, 2011

THEME: "We'll Cross That Bridge When We Get There" - Ward Brothers

CONDITIONS: Nice! Temp - 70*/Wind - minimal/Humidity - 55%

PARTICIPANTS: MB, Jim, Deena

WORKOUT:
Warm-up - 4x 800m parking lot loop, 10x 100m striders
Main set - 9x 400m (100m recovery) - planned 6 @ 1:51, 3 @ 1:42 - actual 1:38, 1:39, 1:38, 1:38, 1:36, 1:34, 1:37, 1:36, 1:34
Cool-down - 400m walk/jog

Track Workout For Thursday, October 20, 2011

THEME: "Land of Confusion" - Genesis (in honor of Jim's Chicago Marathon experience)

WEATHER: Temperature 58*/Wind 6mph W/Humidity 37%

PARTICIPANTS: MB, Jim, Deena

WORKOUT:

Warm-up - 2x 2x parking lot loop, 10x 100m striders

Set - 2x mile, 400m jog recovery (6:41 pace)

Track Workout For Tuesday, October 18, 2011

THEME: "Where, Oh, Where Are You Tonight?" - Buck Owens/Roy Clark

WEATHER: Humid. The last gasps of summer? Temperature 78*/Wind 6mph SW/Humidity 71%/Overcast, few drops of rain at the beginning.

PARTICIPANTS: MB, Jim, Deena

WORKOUT:

Warm-up - 2x 2x800m parking lot loop, 10x 100m striders

Set 1 - 5x 200m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Set 2 - 4x 350m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

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

Track Workout for Thursday, October 13, 2011

THEME: "I Will Survive" - Gloria Gaynor

CONDITIONS: Temperature - 77*/Wind - 8mph W/Humidity - 55%

PARTICIPATION: MB, Fawn (back from an extended "bootcamp" hiatus!), Deena, Michelle, Melanie, Sergio

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

Transition Set (Fawn, Melanie, Sergio) - 8x 300m (65m recovery) @ fresh" pace
Sprinter Set (Michelle) - 2x 150m (150m recovery), 300m (100m recovery) - 2-3 sets
Distance Set (MB, Deena) - 3x 1200m (400m recovery) @ 5:30-5:35

Cool-down - 400m walk/jog

Track Workout For Tuesday, October 11, 2011

THEME: "Time" - Chambers Brothers

CONDITIONS: Overcast, slight mist-to-drip, some air movement. Still okay conditions.

PARTICIPANTS: MB, Suzanne, Deena, Michelle

WORKOUT:

Warm-up - 2x mile, 10x 100m striders.

Set 1 - 5x 200 (50m recovery) @ "fresh" pace (which it wasn't...), 400m jog, 8x 100m striders.

Set 2 - 3x 300 (60m recovery) @ "fresh" pace (whazzat pace again?), 400m jog.

Cool-down - 10x 100m striders.

Track Workout for Thursday, October 6, 2011

THEME: "Teach Your Children Well," Crosby, Stills, Nash and Young

CONDITIONS: Very nice.

PARTICIPATION: MB, Suzanne, Michelle, Heather, Sergio. Brief appearance by Roberto

WORKOUT:
Warm-up - 2x mile
Main Set - 8x 200m at "up-tempo fresh" pace ("relay" recovery)
Cool-down - 400m walk/jog

Track Workout for Tuesday, October 4 2011

THEME: "Faster" - George Harrison

CONDITIONS: Glorious.

PARTICIPANTS: MB, Jim, Michelle

WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders
Set 1 - 8x 160m (40m recovery); switch between "fresh" pace and "good build-up", 400m jog
Set 2 - 2x 350m (50m recovery) @ "fresh" pace, 400m jog
Set 3 - 5x 200m (50m recovery) @ "fresh" pace
Cool-down - 400m walk/jog

Track Workout for Thursday, September 29, 2011

THEME:
"Much Too Young (To Be This Damn Old)" - Garth Brooks

CONDITIONS:
Quite nice, I have to admit.

PARTICIPANTS:
Jim, Deena, Michelle. MB on the sidelines.

WORKOUT:
Warm-up - 2x mile, 10x 100m striders.
Set 1 - 6x 160m (40m recovery) @ "fresh" pace, 400m jog.
Set 2 - 4x 250m pursuit drill (150m recovery), near-race pace, 400m jog.
Set 3 - 5x 200m (50m recovery) @ "fresh" pace.

Workout for Tuesday, September 27, 2011

THEME: "Barely Breathing," Duncan Sheik

CONDITIONS: Not too shabby.

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT: Warm-up - 2x 1mi road loop. Set - 3x 1000m hill repeats (up/down/up), with 300m walk recovery.

Pensacola Seafood Festival 5K Kudos

Deena Crooke - 1st Masters' Female - 21:55

Jim Branton - 3rd 45-49 Male - 20:59 (not too shabby for a guy weeks out from a marathon!)

Great work!

Track Workout for Thursday, September 22 2011

THEME: "Livin' On The Edge," Aerosmith


CONDITIONS: Cooler, but a little humid.


PARTICIPANTS: MB, Jim, Deena


WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders.
Set - 3x-5x 800m (200m recovery) @ 3:28-3:30. (3:27, 3:25, 3:20, 3:19, 3:32)
Cool-down - 400m walk/jog.

Workout for Tuesday, September 20, 2011

THEME: "Running Up That Hill" - Kate Bush

CONDITIONS: Comfortable temperature, but very humid.

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT:
Warm-up - 2x mile road loop.
Set 1 - 6x 160m hill repeats (160m jog down, 1min recovery) @ "fresh" pace.
Set 2 - 3x 300m hill repeats (300m jog down, 1min recovery) @ "fresh" pace.
Set 3 - 5x 200m hill repeats (200m jog down, 1min recovery) @ "fresh" pace.

Track Workout for Thursday, September 15, 2011

THEME: "Please Come To Boston," Dave Loggins

WEATHER: 82*/Clear/Wind W 10mph


PARTICIPANTS: Jim, Deena (MB there, but resting)


WORKOUT: Warm-up - 2x mile road loop, 10x 100 striders. Set - 6x 600 (100 recovery), goal time 2:45 (all run in 2:41-2:44!). Cool-down - 400m walk/jog.

Track Workout for Tuesday, September 13, 2011

THEME SONG: "Talking Back To The Night" - Steve Winwood

CONDITIONS: See what we get for rejoicing so soon? Temperature 84*, Humidity 52%, Wind 10mph W, Clear.

PARTICIPANTS: MB, Jim, Deena

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders.
Set 1 - 5x 200m (50m recovery); 2 "fresh," 1 "build," 400m jog, 8x 100m striders.
Set 2 - 3x 400m (100m recovery) "up-tempo fresh," 400m walk/jog cool-down.

Track Workout For Thursday, September 8, 2011

THEME: "Darkness on the Edge of Town," "BROOCE!"

CONDITIONS: Absolutely wonderful. Probably mid-70s, with nearly calm air.

PARTICIPANTS: MB, Deena, Michael

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Set - 8x 400m (100m recovery) @ 7:24/mi pace (1:51/400). Cool-down - 2x 400m walk/jog.

NOTE: First 400 told me there was no way we were going to go that SLOW. Repeats ended up in the 1:38-1:41 range. Sure, it's a solid 20 seconds slower than my sprightly 400 sets when I'm racing fit.

Track Workout for Tuesday, September 6, 2011

THEME SONG: "Cool Change" - Little River Band

CONDITIONS: Freakin' sweet. Temperature in the low-to-mid 70s. A little wind. Small pieces of overcast. Doesn't get much better than this.

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Set 1 - 6x 160m (40m recovery); 3 "fresh," 1 "build," 400m jog, 8x 100m striders. Set 2 - 3x 350m (50m recovery); 2 "fresh," 1 "up-tempo fresh," 400m jog, 8x 100m striders. Set 3 - 5x 200m (50m recovery) "fresh," 400m walk/jog cool-down.

Track Workout for Thursday, September 1, 2011

THEME: "Like A Hurricane" - Neil Young

CONDITIONS: Cooler, but very humid. Felt much like breathing with damp sponge in the windpipe.

PARTICIPANTS: MB, Suzanne, Jim (remote), Deena

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Main set - 2x-4x 800m (200m recovery) @ "fresh" pace. Cool-down - 400m walk/jog

Track Workout For Tuesday, August 30, 2011

THEME: "Roses and Cigarettes" - Ray LaMontagne

CONDITIONS: Warm, humid. Not oppressive, but not as nice as we would have hoped.

PARTICIPANTS: MB, Suzanne, Jim, Pete

WORKOUT: Warm-up - 2x mile road loop, 10x 100 striders. Set 1 - 6x 160m (40 recovery) @ "fresh" pace, 400m jog/walk. Set 2 - 3x 250m pursuit drill (150 recovery jog) @ near-race pace. Cool-down - 400m jog/walk.

Workout for Thursday, August 25, 2011

THEME SONG: Stuck In The Middle With You - Stealer's Wheel (Gerry Rafferty)

CONDITIONS: Warm, as usual.

PARTICIPANTS: I know Suzanne was out at the track with the kids. Deena and Jim got the workout from me Tuesday night. I did a treadmill simulation of it before going to EH3RC Mismanagement.

WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Main set - 5x-10x 700m (100m walk, 1min standing recovery). Cool-down - 400m jog/walk.

Track Workout for Tuesday, August 23, 2011

THEME SONG: "Said I Loved You...But I Lied" - Michael Bolton ;)

CONDITIONS: Darn humid! I could smell the swampy-ness. Still a little warm.

PARTICIPANTS: MB, Jim, Deena

WORKOUT: Warm-up - 2x mile road loop, 12x 100m striders. Set 1 - 5x 200m (50m recovery) @ "fresh" pace, 400m walk/jog. Set 2 - 6x 300m (60m recovery) @ "fresh" pace, 400m walk/jog. Set 3 - 6x 160m (40m recovery) @ "fresh" pace, 400m walk/jog.

Track Workout for Thursday, August 18, 2011

THEME SONG: "One Thing Leads To Another," - The Fixx


CONDITIONS: Temperature 87*/Humidity 57%/Wind 7mph SSE


PARTICIPANTS: MB, Jim, Deena, Joe - fair winds and following seas, young'un...see you at holiday time.


WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Set - 4x to 6x 600m (200m recovery) @ "fresh" pace. Cool-down 400m walk/jog.

Track Workout for Tuesday, August 9, 2011

THEME SONG: "My Old School" - Steely Dan. Oh, no, Guadalajara won't do...

CONDITIONS: Less infernal than last week but still horrid. The front moved in probably about an hour too late. Temperature 87*/Humidity 68%/Wind 10mph W

PARTICIPANTS: MB, Suzanne, Jim M., Joe M.

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 6x 160m (40m recovery) @ "fresh" pace, 400m walk/jog
Set 2 - 3x 350m (50m recovery) @ "fresh" pace, 400m walk/jog

...and then the weather set in...

Planned third set was 5x 200m (50m recovery) @ "fresh" pace, 400m walk/jog cool-down

Track Workout for Tuesday, August 2, 2011

THEME SONG: "One Toke Over The Line"

CONDITIONS: Horrid. Excessively humid, with high heat indices. Can you say, 'is there a Plan B?'

PARTICIPANTS: MB, Suzanne, Jim, Deena

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace, 400m walk/jog
Set 2 - 3x 400m (100m recovery) @ "fresh" pace, 400m walk/jog
Set 3 - 8x 160m (40m recovery) @ "fresh" pace
Cool-down - 300m walk/jog

Track Workout for Thursday, July 28, 2011

THEME SONG: "Don't Stand So Close To Me," The Police

CONDITIONS: Still humid.

PARTICIPANTS: MB, Jim, Deena, Joe, Jared

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

Main set - 7x 400m (100m recovery) @ "fresh" pace
Cool-down - 400m walk/jog

Track Workout for July 26, 2011

THEME SONG: "Lawyers, Guns and Money," Warren Zevon

CONDITIONS: Humid. Overcast. And that's all I have to say about that.

PARTICIPANTS: MB, Suzanne, Jim, Deena, Joe

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 8x 160m (40m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 2 - 4x 350m (50m recovery) @ "fresh" pace
Cool-down - 400m walk/jog

Track Workout for July 21, 2011

THEME SONG: "Pocketful of Sunshine" - Natasha Bedingfield
CONDITIONS: Infernal. Someone from the Navy Safety Center posted a picture this morning of a marquee: 'Satan called. He wants his weather back.' Isn't that the truth?

PARTICIPANTS: MB, Suzanne, Deena

WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders
Set - 3x 800m (200m recovery) - plan was for 5x @ 3:30-3:40, ended up doing 3:14, 3:16, 3:15

Cool-down - 800m walk jog

Track Workout for Tuesday, July 19, 2011

THEME SONG: "One Thing Leads To Another" - The Fixx

CONDITIONS: August came early. Temperature 88*/Humidity 56%/Wind 7mph SW/Clear

PARTICIPANTS: MB, Deena, Jim

WORKOUT:
Warm-up - 2x mile road loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 2 - 3x 300m (65m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 3 - 6x 160m (40m recovery) @ "fresh" pace
Cool-down - 400m walk/jog

Track Workout, July 14, 2011

THEME SONG: "Electric Avenue", Eddy Grant ;)

CONDITIONS: Not too bad, but overcast and threatening. Electrical activity alarm lights flashing at track and ball fields. Flash of "electric" shut down workout at second set.

PARTICIPANTS: MB, Suzanne, Deena, Joe, Jim, Sarah

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 3x 350m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 2 - (plan!) 3x 350m (50m recovery) @ "fresh" pace, 400m jog, 100m striders...shut down at first 350, 400m walk/jog cool-down

Track Workout for Tuesday, July 12, 2011

CONDITIONS:
Humid, but not overwhelming. Late afternoon clouds and a touch of thunder. No lightning, fortunately.

PARTICIPANTS:
Bev, MB, Deena, Scott, Jim, Alice, Joe

WORKOUT:

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

Set 1 - 8x 160m @ "fresh" pace, 400m jog, 8x 100m striders

Set 2 - 4x 300m @ "fresh" pace

Cool-down - 400m walk/jog

Track Workout for Tuesday, July 5 2011

CONDITIONS:
Not as bad as feared...at least for the first hour.
Temperature 88*//Humidity 53%//Wind 9mph S//Overcast, lightning shut the workout down just prior to the second set.

PARTICIPANTS:
MB, Deena, Alice, Joe

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
MB, DC Set - 3x 400m (100m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
A, J Set - 3x 300m (65m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Track Workout for Tuesday, June 14 2011

CONDITIONS - ugh. Very warm. Only saving grace was the (head)wind on the front stretch.

PARTICIPANTS - MB, Deena, Joe, Vicki, Ashley, Jim, Katie

WORKOUT:

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

Deena, Joe, Jim - 15x 200m (50m recovery) at "fresh" pace

MB - 10x 200m (50m recovery) at "fresh pace

Katie, Ashley - 5x 200m (50m recovery) at "fresh pace; 2 x 400m (run straights, walk curves)

Cool-down - 400m walk/jog

Track Workout for Thursday, June 9, 2011

CONDITIONS:

Very warm.

PARTICIPANTS:
MB, Deena, Allan, Joe, Katie

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

Main set - 4x 800m (200m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Track Workout for Tuesday, June 7, 2011

CONDITIONS: More humid than the forecast said...Temperature 90*/Humidity 51%/Wind 9mph SSE/Overcast

PARTICIPANTS: MB, Deena, Allan, Mika

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 6x 160m (40m recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Set 2 - 6x 160m (40m recovery) @ "fresh" pace,

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

Track Workout for Thursday, June 2, 2011

CONDITIONS:
Warm. Not nearly as bad as Tuesday night.
Temperature 88*/Humidity 52%/Wind 11 mph S/Clear PARTICIPANTS:
MB, Jim, Deena, Katie, Ashley, Suzanne, Simon WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders Main set -

Group 1 - 5x 700m (100m recovery) @ "fresh" pace
Group 2 - 6x-8x 350m (50m recovery) @ "fresh" pace
Group 3 - Amble in the woods

Cool-down - 400m walk/jog

Track Workout for Tuesday, May 31, 2011

CONDITIONS:
Summer has officially arrived. Temperature 88*/Humidity 63%/Wind 7 NNE/Clear

PARTICIPANTS:
MB, Suzanne, Deena, Allan, Joe, Ron, Mika, Ashley, Jim

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

Main set, Group 1 - 7x 400m (100m recovery) @ "fresh" pace
Main set, Group 2 - 10x-11x 200m (50m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

NOTE: Will go back to "typical" Tuesday night repeats in about two weeks. Little breaks in between sets help in these conditions. :)

Track Workout for Thursday, May 26, 2011

CONDITIONS:
A little muggy. Blame it on the drizzle earlier in the afternoon. Temperature 77*/Humidity 79%/Wind 11 mph S

PARTICIPANTS:
MB, Suzanne, Joe, Mika, Katie, "Dixie"

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Main set, Group 1 - 3x-4x 600m (100m recovery) @ "fresh" pace
Main set, Group 2 - 6x 300m (65m recovery) @ "fresh" pace
Cool-down - 400m walk/jog

RECOVERY:

Farm Aid Concert Video @ Goat Lips Dinner House & Deli

Track Workout for May 24, 2011

CONDITIONS:

Temperature 81*/Humidity 69%/Wind 9 mph S

PARTICIPANTS:
MB, Allan, Mika

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

Main set - 8x-to-13x 350m (50m recovery) at "fresh" pace

Cool-down - 400m walk/jog