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