Friday, July 29, 2011

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

Wednesday, July 27, 2011

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

Friday, July 22, 2011

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

Tuesday, July 19, 2011

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

Friday, July 15, 2011

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

Wednesday, July 13, 2011

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

Wednesday, July 6, 2011

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