F.A.S.T. - A Fresh Approach to Speed Training

The Coaching File: What Happened?

2011-12-02T06:09:00.000-08:00

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

2011-11-23T08:12:00.000-08:00

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

2011-11-03T18:05:00.000-07:00

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

2011-10-28T07:24:00.000-07:00

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

2011-10-20T17:35:00.000-07:00

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

2011-10-18T18:02:00.000-07:00

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

2011-10-13T12:37:00.000-07:00

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

2011-10-12T04:34:00.000-07:00

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

2011-10-07T12:42:00.000-07:00

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

2011-10-05T07:23:00.000-07:00

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

2011-09-30T06:47:00.001-07:00

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

2011-09-28T08:38:00.000-07:00

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

2011-09-24T08:43:00.001-07:00

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

2011-09-22T08:37:00.000-07:00

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

2011-09-21T08:03:00.000-07:00

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

2011-09-15T06:59:00.001-07:00

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

2011-09-13T15:10:00.000-07:00

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

2011-09-08T15:14:00.000-07:00

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

2011-09-07T06:16:00.000-07:00

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

2011-09-02T06:54:00.001-07:00

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

2011-08-31T04:58:00.000-07:00

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

2011-08-26T09:52:00.000-07:00

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

2011-08-24T07:07:00.000-07:00

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

2011-08-18T12:55:00.000-07:00

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

2011-08-04T10:56:00.000-07:00

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

2011-08-03T06:54:00.001-07:00

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

2011-07-29T06:39:00.000-07:00

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

2011-07-27T06:49:00.001-07:00

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

2011-07-22T06:09:00.001-07:00

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

2011-07-19T18:16:00.001-07:00

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

2011-07-15T06:32:00.000-07:00

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

2011-07-13T11:50:00.000-07:00

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

2011-07-06T09:56:00.000-07:00

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

2011-06-15T06:40:00.001-07:00

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

2011-06-09T06:32:00.000-07:00

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

2011-06-07T06:41:00.000-07:00

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

2011-06-02T12:33:00.001-07:00

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

2011-06-01T08:52:00.001-07:00

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

2011-05-27T08:45:00.000-07:00

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

2011-05-24T11:30:00.001-07:00

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

Track Workout for Thursday, May 19, 2011

2011-05-20T06:45:00.000-07:00

CONDITIONS:
Warm; there is no doubt in my mind we are truly at the end of the really nice days of late spring. Temperature 79*/Humidity 47%/Wind 8mph S/Clear

PARTICIPANTS:
MB, Allen (Suzanne & g'kids in the big, honkin' sand pile!)

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

Main set - 8x 500m (100m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Track Workout for Tuesday, May 17, 2011

2011-05-18T05:51:00.001-07:00

CONDITIONS:
Rather decent. Temperature 72*/Humidity 40%/Wind 9mph NNW/Clear

PARTICIPANTS:
Bev, MB, Suzanne, Scott, Joe

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

Main set - 9x-12x 300m (65m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Track Workout for Thursday, May 12, 2011

2011-05-13T13:27:00.000-07:00

CONDITIONS:

Warm. Temperature 81*/Humidity 62%/Wind 8mph SSW/Clear

PARTICIPANTS:

MB, Fawn

WORKOUT:

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

Main set - 5-to-7x 400m (100m recovery) at "fresh"-to-"threshold" pace

Cool-down - 400m walk/jog

Track Workout for Tuesday, May 10, 2011

2011-05-11T06:16:00.000-07:00

CONDITIONS:
Quite warm, but not oppressive...yet. Give it time. Temperature 81*/Humidity 62%/Wind 8mph SSW/Clear, with scattered youngsters.

PARTICIPANTS:
MB, Suzanne, Fawn, Allan

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

Main set - 14x-17x 200m (50m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Track Workout for Tuesday, May 3, 2011

2011-05-04T08:03:00.001-07:00

CONDITIONS:
Surprisingly cool - much to do with the front which came through earlier. Temperature 68*, Humidity 70%, Wind 15mph N

PARTICIPANTS:
MB, Suzanne, Joe

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

Main set - 17x-to-20x 160m (40m recovery) @ "fresh" pace

NOTE: Since the "spring racing season" is almost at an end, the focus is on maintenance. Usually that means "boring, meat-and-potatoes" running. The summer heat and humidity will make even the easiest of efforts seem much more difficult.

Track Workout for Thursday, April 28, 2011

2011-04-29T08:02:00.001-07:00

CONDITIONS:
Warm, a little breezy, especially going up the front stretch of the track. Temperature 75*/Humidity 47%/Wind 6mph NNW/Clear

PARTICIPANTS:

MB, Suzanne, Allan

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

Main set - 5x 700m (100m recovery), decreasing from 6:45/mi to 6:04/mi pace.

Cool-down - 400m walk/jog

Track Workout for Tuesday, April 26, 2011

2011-04-27T06:24:00.000-07:00

CONDITIONS: Little breezy, overcast. Temperature 77*/Humidity 82%/Wind 13mph S

PARTICIPANTS: MB (first set), Suzanne (walk), Deena, Joe

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

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

Set 2 - 5x 300m (100m shuffle/jog recovery) @ "fresh" pace - 400m jog

Track Workout for Tuesday, April 12, 2011

2011-04-12T12:17:00.000-07:00

CONDITIONS: Definitely spring. Temperature 70*/Humidity 51%/Wind - 6mph NNW

PARTICIPANTS: MB, Suzanne, Deena, Allan, Joe

WORKOUT:

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

Set 1 - 5x 200m (50m recovery); 1@"fresh," 1@"build," 2@"fresh," 1@"good"

Interim - 400m jog, 8x 100m striders Set 2 - 4x 300m (65m recovery); 2@"fresh," 1@"build," 1@"good" Interim - 400m jog, 8x 100m striders

Set 3 - 4x 350m (50m recovery) @ "fresh"

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

DING! DING! DING! Track Workout for Thursday, April 17, 2011

2011-04-08T07:22:00.000-07:00

Weather: Pretty nice...some threat of rain, but minimal. Temperature 63*/Humidity 36%/Wind 7mph NNW/Cloudy

Participants:

MB, Suzanne, Deena, Allan, Joe, Paul

Workout:

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

Main set - 4/6/8x 400m (100m recovery) @ (Daniels') threshhold pace.

Notes: Too many dinged-up persons...stressors from outside of the running realm? A coach can only control so much...

Track Workout for Tuesday, April 5, 2011

2011-04-06T05:01:00.000-07:00

Weather - pretty nice. A little on the cool side at the end.

Participants - MB, Deena, Fawn, and three visitors/newcomers (forgive me, it takes a couple of workouts for me to get names unless something memorable happens!).

Workout -

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

Set 1 - 6x 160m (40m recovery) @ "fresh" pace, or "2 fresh, 1 good build-up", 400m jog, 8x 100m striders

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

Set 3 - 5x 200m (50m) recovery) @ "fresh" pace

Track Workout for March 31, 2011

2011-04-01T06:49:00.001-07:00

WEATHER: You can tell spring has arrived...the first little bugs have shown up to work out, too. Temperature 67*/Humidity 56%/Wind 4mph N/Clear

PARTICIPANTS:

MB, Suzanne, Fawn, Deena

WORKOUT:

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

Main set - 6-to-8x 400m (100m recovery) @ "up-tempo fresh" pace

Cool-down - 400m walk/jog

Track Workout for Tuesday, March 29, 2011

2011-03-30T06:16:00.000-07:00

WEATHER: Enough to make you feel starchy. Temperature 72*/Humidity 96%/Wind 9mph SE/Mist-to-Rain

PARTICIPANTS: MB, Deena, Allan, Joe

WORKOUT:

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

Set 1 - 5x 200m (50m shuffle/jog recovery) @ "fresh" pace, 400m jog, 8x 100m striders Set 2 - 4x 300m (65m shuffle/jog recovery) @ "fresh" pace, 400m jog, 8x 100m striders

Set 3 - 4x 400m (100m shuffle/jog recovery) @ "fresh" pace, 400m walk cool-down

Track Workout for March 17, 2011

2011-03-18T08:11:00.001-07:00

WEATHER:
Nice (shame that I wasn't feeling so well...).

PARTICIPANTS:
SB, Deena, Joe

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

Main set -
A-4x 700m (100m recovery) @ "fresh" pace
B-3x 700m (100m recovery), 2x 350m (50m recovery) @ "fresh" pace

C-6x 350m (50m recovery) @ "fresh" pace

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

Track Workout for Tuesday, March 15, 2011

2011-03-16T05:27:00.000-07:00

Weather - quite nice. Pleased to have daylight in which to run.

Participation - MB, Suzanne, Fawn, Deena, Joe.

Workout:

Warm-up - 2x .9mi road loop, 10x 100m striders

Set 1 - 5x 200m (50m recovery) @ "fresh"/2 "fresh," 1 "good build-up," 400m jog, 8x 100m striders

Set 2 - 4x 300m (65m recovery) @ "fresh"/2 "fresh," 1 "good build-up," 400m jog, 8x 100m striders

Set 3 - 8x 160m (40m recovery) @ "fresh" pace

Track Workout for Thursday, February 10, 2011

2011-03-11T07:18:00.000-08:00

WEATHER:
As I expected...March has arrived. Temperature 56*/Humidity 55%/Wind - 12mph NW

PARTICIPANTS:
MB, Suzanne, Deena, Sherri, Tina, Joe (Vicki: observation/taper!)

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

Group 1 - 5x 600m (100m recovery) at "fresh" pace

Group 2 - 8x 300m (65m recovery) at "fresh" pace

Cool-down - Goat Lips Deli.

Track Workout for (Fat) Tuesday, February 8, 2011

2011-03-09T09:31:00.000-08:00

WEATHER:
Typical March. Temperature 65*/Humidity 72%/Wind 11mph SE/Rain at start of warm-up

PARTICIPATION:
MB, Suzanne, Fawn, Allan

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

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

Set 2 - 3x 350m (50m recovery) at "fresh" pace
400m jog

Workout for Tuesday, March 1, 2011

2011-03-02T08:12:00.000-08:00

CONDITIONS:
Nice. Temperature 58*/Humidity 59%/Wind 6mph N/Rain 0%

PARTICIPANTS:

MB, Suzanne, Deena, Allan

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

Set 2 - 4x 300m (65m recovery) @ "fresh" pace, 400m jog, 8x100m striders
Set 3 - 3x 400m (100m recovery) @ "fresh" pace

Cool-down - food, beverage, and entertainment at Goat Lips Deli. An 8:30 close doesn't bother me a bit. Nice place!

Workouts for February 23/25, 2011

2011-02-25T09:04:00.000-08:00

February 23 --
CONDITIONS:
Nice - a little on the humid side, though.

PARTICIPANTS:

MB, Deena

WORKOUT:

22x 200m (50m recovery) at "fresh" pace.

February 25 --
CONDITIONS:

A little smoky, due to a burn earlier in the day. Otherwise nearly-perfect weather for running.

PARTICIPANTS:

Suzanne, Deena, Allan

WORKOUT:
Warm-Up - 2x mile, 10x 100m striders
Main Set - 4x 500m (100m recovery) at "fresh" pace

Track Workout for February 17, 2011

2011-02-18T08:36:00.001-08:00

CONDITIONS:
Fantastic! Temperature in the high 50s (I guess!), moderate humidity, little to no wind. (Made Coach MB wish he was healthy!)

PARTICIPANTS:
Suzanne, Allan

WORKOUT:
Warm-up - 2x 1mile on track, 10x 100m striders

Main Set - 4x-to-6x 400m at slightly faster than "fresh" pace.

Results - Rock n' Roll/Mardi Gras Marathon, New Orleans, LA, February 13 2011

2011-02-15T08:13:00.000-08:00

Marathon:
Deena Crooke - 3:47:19 chip time, 3:48:51 gun time - Boston Qualifying time.
Sheri Hamilton - 4:56:25
Laura Tyler - 5:35:36

Half-Marathon:
Suzanne Bowen - 2:42:31

Workout for Tuesday, February 8, 2011

2011-02-09T04:28:00.000-08:00

Conditions:
Nice, but became very chilly near the end. Temperature 49*/Humidity 43%/Calm/Rain 0%

Participants:
Suzanne, Deena, Allan
Workout:
Warm-up - 2x 1mi (track), 10x 100m striders
Set 1 - 8x 160m (40m recovery); 2 "fresh," 2 "good build-up," 2 "fresh," 2 "good"
Interim - 400m jog, 8x 100 striders
Set 2 - 2x 300m (60m recovery) at "good"
Cool-down - 400m walk/jog

Workouts for January 25/27, 2010

2011-01-28T09:19:00.000-08:00

Conditions:
CoolParticipants:
Tue - Suzanne, Deena, Allan, Jerry
Thu - Suzanne, Deena, AllanWorkout:
Tue -
Warm-up - 2x 1mile (track), 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 2 - 4x 300m (60m recovery) @ "fresh" pace, 400m jog, 8x 100m striders
Set 3 - 4x 350m (50m recovery) @ "fresh" pace

Thu -
Warm-up - 2x 1mile (track), 10x 100m striders
Set - 5x 1000m (200m recovery) @ 7:30/mi pace

Workout for Thursday, January 20, 2011

2011-01-20T14:36:00.000-08:00

CONDITIONS:
Temperature 54*/Humidity 77%/Wind 7mph W/Rain 40% chance

PARTICIPANTS:
MB, Deena, Allan, Gary

WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders

Set - 3x mile; 1200m at "up-tempo fresh", 400m at "good build-up" (400m recovery)

Cool-down - 400m jog/walk

NOTES:

Probably the most grim I've ever seen any of these guys look going into a workout. Yes, it is the first time we've ever done repeats longer than 800 meters, and the first time I've done repeats longer than 1000 meters at this track.

We were chatting and joking during the first 400m recovery; after that it was fairly quiet.

I backed off the effort on the third mile and we all kind of pushed each other through it. It's unnerving to hear footsteps on your outside shoulder with 200 meters to go and think someone's going to go high-stepping by on the back stretch.

Track Workout for Tuesday, January 18, 2011

2011-01-19T07:25:00.000-08:00

CONDITIONS:

Highly encouraging! Temperature 56*/Humidity 92%/Wind 6mph W/Rain 0%PARTICIPANTS:

MB, Deena, Allan, GaryWORKOUT:

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

Set - 10x 160m (40m recovery), 8x 200m (50m recovery), 4x 300m (60m recovery), 1x 400m @ "fresh" pace

Cool-down - 400m walkNOTE:

Original plan was for a 5km time-trial, but a single continuous set seemed more prudent after last weekend's PBHM.

Track Workout for Thursday, January 13, 2011

2011-01-13T12:00:00.000-08:00

CONDITIONS:

Very frigid. Temperature 40*/Humidity 35%/Wind 5mph NNW/Rain 0%

PARTICIPANTS:
MB, Suzanne, Deena, Allan, Gary

WORKOUT:
Warm-up - 2x mile parking lot loop, 10x 100m striders
Set - 2x 200m, 4x 400m, 800m @ Daniels' Interval ("good") pace (100m recovery)

Track/Hill Workout for Thursday, January 6, 2010

2011-01-07T06:45:00.000-08:00

CONDITIONS:
Temperature - 54*/Humidity - 66%/Wind - 6mph NW/Rain 0%

PARTICIPANTS:
MB, Deena, Allan, Gary

WORKOUT:

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

Set 1 - 5x 200m (50m recovery) @ "fresh" pace

Set 2 - 8x 150m hill repeats, @ "fresh" pace, push pace last 50m (150m jog/2:00 recovery)

NOTE:

Yes, I was fairly correct telling where east was.
Like it really matters?
Hello? You're running on a track, honey...
Oh well, it gave us something to laugh about.

Workout for Tuesday, January 4, 2010

2011-01-04T18:01:00.001-08:00

CONDITIONS:
Quite nice considering the time of the year. Temperature 54*/Humidity 83%/Wind 1mph NE/Rain 0%

PARTICIPANTS:

MB, Deena, Allan, Gary

WORKOUT:

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

Set 1 - 5x 200m at "fresh" pace (50m recovery)

Interlude - 400m jog, 8x 100m striders

Set 2 - 3x 400m at "fresh" pace (100m recovery)

NOTE: Probably could have done a third set, but did just enough to save energy for (race simulation) long run this weekend.

Track Workout for Tuesday, December 28, 2010

2010-12-28T18:50:00.000-08:00

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
WORKOUT:
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)

Results from Ole Man River Half-Marathon/5K, NOLA

2010-12-19T14:22:00.001-08:00

Suzanne Bowen - 30:56 - 1st place 50-54F (5K)
MB - 1:42:22 - 9th place 45-49M (HM)

Workout for Thursday, December 16, 2010

2010-12-16T10:45:00.000-08:00

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

PARTICIPATION: MB, Suzanne, Deena

WORKOUT:
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

Workout for Tuesday, December 2010

2010-12-14T12:47:00.000-08:00

CONDITIONS: Brrr... Temperature 40*/Humidity 27%/Wind 4mph N/Rain Probability 0%

PARTICIPANTS: Leeanne, MB, Deena, Allan

WORKOUT:

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

Track Workout For Thursday, December 9, 2010

2010-12-10T06:51:00.000-08:00

CONDITIONS:
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.
PARTICIPANTS:
MB, Deena, Allan

WORKOUT:
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

NOTE:
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!).

Workout for Tuesday, December 7, 2010

2010-12-08T04:23:00.000-08:00

CONDITIONS:

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

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

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

NOTE:

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.

FWB Jingle Bell 10K Results

2010-12-04T19:19:00.000-08:00

(...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.")

Track Workout for December 3, 2010

2010-12-03T06:54:00.000-08:00

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

Workout for November 30, 2010

2010-11-30T11:24:00.000-08:00

CONDITIONS:
Probably ugly. Temp 54*/Humidity - 71%/Wind - 14mph NNE/Rain Probability - 80%

PARTICIPANTS:

Nobody. Rainy conditions - workout cancelled.

WORKOUT:
Warm-up - 2xmile, 10x100
Set 1 - 8x160 fresh
Interim - 400, 8x100
Set 2 - 3x400 fresh
Interim - 400, 8x100
Set 3 - 5x200 fresh

Cool-down - 400, 10x100

NOTE: Rainy weather conditions forced a cancellation of outdoor workout...yep, back to the "dreadmill:"

Warm-up - 10min - 6.8mph, increase by .1mph every minute.

Main set - 6min @ 7.9mph, 4min @ 8.3mph, 2min @ 6.8mph, 6min @ 7.9mph, 4min @ 8.3 mph, 2min @ 6.8mph.

Cool-down - 11min - 6.8mph, decrease by .1mph every minute.

Pensacola Marathon Race Report

2010-11-14T12:46:00.000-08:00

Team F.A.S.T. - (clockwise from L) - Suzanne, MB, Allan, Deena

Well...considering the (achilles') issues this race became less of a target race and more of a long-distance race-like effort...a first step on the way to next spring's Rock n' Roll/Mardi Gras Marathon. One of my athletes decided to run her first marathon in Pensacola...a decision I would have recommended otherwise. But, we stepped to the line having used the MN speed/strength workouts and discussed the pacing strategy.

My "smoking drugs" finish goal: 1:30 My "VDOT" finish goal: 1:34

Pre-race: Up 2hrs before race start...good sleep...yogurt, bagel, peanut butter, coffee. Arrived at race site 20min before start, enough time to get my singlet/bib number/shoes situated, make a head call, and settle into the starting corral for a seemingly-endless litany of opening ceremony. The race not only started on time, but seemingly quicker than I initially feared.

Usually, I'm hell-bent for election off the starting line, but I wanted to start conservatively...and perhaps, in the words of the late Walt Stack...taper off.

Mile 1 - 7:14 HR 142-155 (While barreling down the main drag I grabbed a firm grasp of reality and decided to go closer to the VDOT prediction performance.)

Mile 2 - 7:18 HR 151-163 (The first climb on the course...worrying a little, but not much...just get to the top without pushing the envelope.)

Mile 3 - 7:18 HR 152-160

Mile 4 - 7:22 HR 151-159 (The isolation of the individual runner on the course begins...this event is not one which has been embraced by the city as a whole...as well as some strange camber which beat me on the first race simulation.)

Mile 5 - 7:26 HR 153-158 (Here I begin to feel quite concerned...not only because of the camber but also because we are sharing a single lane with northbound traffic.)

Mile 6 - 7:20 HR 153-163 (This, to me, is probably best part of the course...it's fairly flat and familiar to me from my flatter Sunday morning long runs. At this point I take half of my espresso gel flask - two shots, mixed with equal parts water and coffee.)

Mile 7 - 7:20 HR 151-161

Mile 8 - 8:35 HR 148-158 (This was the big climb which had teeth on the course...I backed off pace to save energy, and felt pleased I only lost a minute of time.)

Mile 9 - 7:49 HR 149-159

Mile 10 - 8:18 HR 150-166 (This was where I took the second shot of gel/fluid...at this point is the last REAL climb on the course, a viaduct over the rail lines. The concrete slab roadway of US-29, turning back toward downtown, awaits.)

Mile 11 - 8:16 HR 143-153 (Again this is a point on the course where you approach the dark tea time of the runners' soul. The strange and unnerving sense of legs beginning to empty themselves of glycogen begins here. But this is not the beginning of the worst...)

Mile 12 - 12:07 HR 133-150 (The R achilles has begun to complain about the course. Both it and the front ankle/arch of the foot has swollen, slowing me down to a walk at the Confederate War Memorial. Just what I need, a reminder of another lost cause. Attempting to gently jog down the last last ugly .3 mile/100-foot descent is impossible. My marathoner athlete, Deena, passes me at 1:36...which worries me to no end; she only needs to run 4:00, I know she's gone through too quickly and will definitely pay on the second loop...)

Mile 13 - 14:54 HR 132-153 (I pass the point on the course where my wife is cheering us onward. Not long after, the ankle/achilles' swelling has subsided.)

.1(.25) - 2:25 HR 135-143 (HOWEVER...all I can manage is a limping, gimpy jog into the finish.)

Total time: 1:53:54

So, what's the cause of the achilles swelling? It might have something to do with elastic laces, laced up one eyelet too high. The hills weren't any help, either...remember this is a month since I spent a week in San Francisco...too many hills too soon...so I didn't give myself enough time to heal. I suspect a solid week-to-two weeks of non-impact activity (swimming), continued work on body composition (I'm eight pounds lighter than I was when I first came aboard with MN), followed by conservative-paced long runs and a modicum of speed work (mostly threshold pace!) should have me prepared for mid-February.

There's a couple of opportunities to run/race in the next month, which I might do to tune-up for RNR/MG:

Turkey Day 5-Miler - 11/25 (fun run...no more, no less!)

Old Man River HM - 12/19 (treat as a long training run for Mardi Gras)

RNR did offer a switch-out to the half marathon; if I don't feel good about the race I'll definitely switch to the half rather than risk a major/runner-ending injury.

FOOTNOTE: Deena barely missed her BQ by 7min. She came through 12 at 3:57. Bad day on the second half...cramping legs...but a great first marathon effort. She finished third in her age group and made me proud.

I think she's a convert to the MN pacing strategy. Stand by for further reports.

Track Workout for Thursday, November 4, 2010

2010-11-05T07:28:00.001-07:00

CONDITIONS: A little on the cool side, but enjoyable.

PARTICIPANTS: MB, Suzanne, Deena, Allan

WORKOUT:
Warm-up - 2x 2x800 parking lot loop

Main Set - 4x 800m (400m walk recovery) @ 6:13/mi pace (goal)

Outcomes - 6:55/mi, 6:45/mi, 6:20/mi, 6:20/mi

So...yeah, I'm all right with it. Deena didn't kill us and my achilles' tendon isn't killing me.

Workout For Thursday, October 28, 2010

2010-10-29T06:21:00.000-07:00

CONDITIONS:
Not too bad. Mother Nature was definitely getting her last fling of (late) summer-like conditions during the day, but great temps during the workout.

PARTICIPANTS:

Charity, MB, Deena, Allan

WORKOUT:
Warm-up - 2x 2x 800m parking lot loop.

Main Set - 8x hill repeats: 4x 300m, then 4x 200m, sprint last ten seconds of climb, jog down, 2:00 recovery

Track Workout for Tuesday, October 26, 2010

2010-10-26T13:27:00.000-07:00

CONDITIONS:

Seems like Mother Nature is not prepared to pack her summer things away...yet. Temperature 77*/Humidity - 84%/Wind - 7mph S/Rain Probability - 20%

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

Warm-up - 2 x 2x 800m parking lot loop, 10x 100m striders

Main set -

4 x 200m (200m walk recovery) @ Daniels' I pace

4 x 400m (400m walk recovery) @ Daniels' I pace

4 x 200m (200m walk recovery) @ Daniels' I pace

Cool-down - 400m walk/jog

Workout for Thursday, October 21, 2010

2010-10-22T05:59:00.000-07:00

CONDITIONS:

Quite nice.

PARTICIPANTS:

Charity, Suzanne, MB, Deena

WORKOUT:

Warm-up - 2 x 2x 800m parking lot loop

Main Set -

Plan: 2x 200m (200m walk recovery), 4x 400m (400m walk recovery), 1x 800m at "good" pace

Actual: 2x 200m (200m walk), 3x 400m (400m walk) at "good" pace, 800m parking lot loop jog

NOTE: Managed to get most of the workout in before the mens' soccer team came out for pre-game. I think we could have gotten in the fourth 400, but the 800 might have been impossible.

Semper Gumby.

Workout for Tuesday, October 19, 2010

2010-10-20T14:16:00.000-07:00

CONDITIONS:

Comfortable, a tad humid.

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

Warm-up - 2x 2x 800m parking lot loop, 10x 100m striders

Set 1 - 10x 160m (40m recovery); 3 @ "fresh," 1 "good build-up"

Interim - 400m jog, 8x 100m striders

Set 2 - 3x 350m (50m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders

Set 3 - 5x 200 (50m recovery) @ "fresh" pace

Workout for Tuesday, October 12, 2010

2010-10-13T11:45:00.000-07:00

Happy Christopher Severy Day! Tim Catalano & Adam Goucher's blog www.runtheedge.com for October 12 had a touching tribute to the late University of Colorado cross-country runner, whose tragic death was a central theme in the latter half of Chris Lear's 1999 book, Running With The Buffaloes.

CONDITIONS:
Beautiful! Temperature 76*/Index 76*/Humidity 69%/Wind SSW 13mph

PARTICIPANTS:
MB, Allan

WORKOUT:
Warm-up - 2x 2x 800m parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 2 "fresh," 1 "good build-up"

Interval - 400m jog, 8x 100m striders

Set 2 - 5x 300m (62m recovery), switch between "fresh" and "good build-up"
Cool-down - 400m jog, 10x 100m striders

Track Workout for Tuesday, October 5, 2010

2010-10-05T12:04:00.000-07:00

CONDITIONS:

Lovely! Temperature 72*/Wind 7mph N

PARTICIPANTS:
MB, Deena, Alan

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

Set 1 - 2x 300 hill repeats (jog down, 1min recovery) @ "fresh" pace
Interim - 100m walk

Set 2 - 3x 200 hill repeats (jog down, 1min recovery) @ "fresh" pace
Interim - 50m walk

Set 3 - 4x 150 hill repeats (jog down, 1min recovery) @ "fresh" pace

Cool-down - 800m walk

Workout for Tuesday, Sep 28, 2010

2010-09-29T07:59:00.000-07:00

CONDITIONS:
Nice! Temperature 79*/Index 79*/Humidity 39%/Wind 5mph N

PARTICIPANTS:
MB, Carlos, Deena, Allan, Larry S.

WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders

Set 1 - 3x 200m (50m recovery) @ "fresh" pace
Set 2 - 8x 160m hill repeats (jog down 200m, walk up 40m recovery)

Cool-down - 800m walk/jog

NOTE: While hill reps were in the plan, we couldn't get as many 200s in during the first set - partly because I showed up a little tardy, partly because the UWF mens' soccer team were warming up for their match. As I've said before...Semper Gumby, baby.

Seafood Festival 5K Kudos

2010-09-25T13:28:00.000-07:00

721 participants
Deena Crooke - 22:02 1st Female Master (31st overall)

MB - 20:31 1st AG

Scott Gregory - 21:01 3rd AG
Beverly Fair - 28:32 (I think she & Dennis should be able to split the finish time)

If you're training with F.A.S.T. and we've overlooked your finish or award, please accept my humble apologies and let me know through F.A.S.T. coaching staff (MB or George DeFoy).  That way I can laud your accomplishments!

Workout for Thursday, Sep 24, 2010

2010-09-24T08:03:00.000-07:00

CONDITIONS:
Warm, but really doesn't matter in this case.

PARTICIPANTS:

MB (UWF Track down for repairs. Treadmill used with 1% incline to replicate road/track.)

WORKOUT:
Warm-up - 2x 1mile @ long run pace (2:00 walk recovery)

Main Set - 2x 1mile @ threshold pace (2:00 walk recovery)

Cool-down - treadmill cool-down protocol.

NOTE: We'll be back to the track next Tuesday, Sep 28, 2010.

Track Workout For Tuesday, Sep. 21, 2010

2010-09-22T06:19:00.000-07:00

CONDITIONS:
Warm, but tolerable. Temperature 85*/Index 89*/Humidity 61%/Wind 7mph SSE

PARTICIPANTS:
MB, Deena, Allan (back! by popular demand!)

WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders

Main set - 20x 160m (20-40m recovery) @ "fresh" pace

NOTE: Sometimes you have to adjust the workout for conditions other than athlete health or weather. This time it was a blend of heavy crane equipment (to install new lighting) and college student athletic trainers (acting as track fascists). So we had all of 200m to work with. Semper Gumby, baby.

Track Workout for Thursday, September 16 2010

2010-09-17T07:12:00.000-07:00

CONDITIONS:

Warm, but you can feel the temperature begin to drop after about 45 minutes as sunset nears. Temperature 84*/Index 90*/Humidity 64%/Wind 10mph SSE
PARTICIPANTS:
MB, Suzanne, Deena

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

Main set - 8x 800m (2:00 recovery) @ T pace (refer to Daniels' Running Formula - 3:36/800 for me - 3:20, 3:19, 3:20, 3:20, 3:20, 3:19, 3:20, 3:20 - definitely way too fast. First two had avg HR of 185, 154, after that 144, 144, 146, 146, 147, 147. I bet the avg HR would have been about 5 beats lower if I had hit those 800s at the right pace.) Cool-down - 400m walk/jog

NOTE: This kind of interval workout (for marathon training) doesn't differ much from the classic Yasso 800s workout, where the goal is to run 10x 800m at the same pace (min:sec) as the marathon goal time (hr:min). Yasso assigns a 400m jog at the same pace as the 800s, but I feel a 200m walk recovery (~2min for me) works just as well.

Once again, the goal of running workouts based on pace is to not go faster than the assigned paces.

Workout for Tuesday, September 14, 2010

2010-09-15T08:02:00.000-07:00

CONDITIONS:
Still warm. Getting dark sooner. Temperature 86*/Index 92*/Humidity 63%/Wind 10mph S

PARTICIPANTS:
MB, Deena

WORKOUT:
Warm-up - 2x 1mi parking lot loop (a little less hilly, less traffic!), 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace
Interlude - 400m jog, 8x 100m striders
Set 2 - 8x 200m hill repeats (return to start/2:00 recovery) - average pace 0:55-to-1:00
Cool-down - 400m walk/jog

NOTE: Original intent was to do :40 hill rep with :20 sprint at top. 2:00 recovery just enough, as HRmax was 145-150.

Workout for Thursday, September 9, 2010

2010-09-10T09:03:00.000-07:00

CONDITIONS: As below...see above...Temperature 85*/Index 92*/Humidity 69%/Wind 9mph S

PARTICIPANTS: MB, Deena

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

Main Set - 7x 600m (160m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Workout for Tuesday, September 7, 2010

2010-09-08T06:54:00.001-07:00

CONDITIONS: Still too darn warm!
Temperature 85*/Index 92*/Humidity 67%/Wind 7 mph S

PARTICIPANTS:
Charity, Suzanne, MB, Carlos, Deena, Debbie

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 (62m recovery) @ "fresh" pace
Cooldown - 400m jog/walk

Workout for Thursday, September 2, 2010

2010-09-03T06:22:00.000-07:00

CONDITIONS:
It's still summer, but the sun tells us autumn is not far behind. Temperature 85*/Index 89*/Humidity 59%/Wind 9mph SSW

PARTICIPANTS:

MB, Suzanne, Carlos, Deena

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

Main Set - 8x 500m (100m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Workout for Tuesday, August 31, 2010

2010-09-01T06:37:00.000-07:00

CONDITIONS:
Pretty darn good, considering the end of August! Temperature 84*/Index 88*/Humidity 69%/Wind SE 9mph

PARTICIPANTS:
Charity (thanks for coming out!), MB, Suzanne, Carlos, Deena, Allen (no more parachute jump simulations for you!)

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

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

Interlude - 400m jog, 8x 100m striders
Set 3 - 8x 160m (40m recovery) @ "fresh" pace
Cool-down - 400m walk

Workout for Thursday, August 26, 2010

2010-08-27T06:29:00.000-07:00

CONDITIONS:
Never seen people want to dance nearly-butt-naked in the streets as we were feeling at the beginning of the workout, let me tell you. Surprisingly, we almost felt the same way at the end.
Temperature 81*/Heat Index 87*/Humidity 85%/Wind SW 5mphPARTICIPANTS:
MB, Suzanne, Carlos, Deena, Allen, Larry WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders Set - 10x 400m (100m recovery) @ "fresh" pace
Cool-down - 400m jog/walk

Workout for Tuesday, August 24, 2010

2010-08-25T07:13:00.000-07:00

CONDITIONS:
Why do you think these are called the "dog days?" My greyhound is smarter than I on this account; he's on the couch in the air conditioned house while I'm adding pounds of perspiration-induced weight to my singlet.
Temperature 87*/Heat Index 97*/Humidity 69%/Wind 5mph SSW PARTICIPANTS:
MB, Suzanne, Deena, Allen, Larry WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m stridersSet 1 - 8x 160m (40m recovery) @ "fresh" pace
Interim - 400m jog, 8x 100m striders Set 2 - 4x 350m (50m recovery) @ "fresh" pace
Cool-down - 400m jog, 10x 100m striders

Workout for Tuesday, August 17, 2010

2010-08-18T09:00:00.000-07:00

CONDITIONS:
Yep, this is scary. Especially when you start to feel weather like this is a nice day. Temperature 85*/partly cloudy/heat index 94*/humidity 74%/wind 13mph S

PARTICIPANTS:
Bev (rehab), MB, Suzanne, Deena, Allan, Scott, Larry

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

Interim - 400m jog, 8x 100m striders
Set 2 - 5x 300m (65m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders
Set 3 - 5x 200m (50m recovery) @ "fresh" pace

Cool-Down - 400m walk/jog

Workout for Thursday, August 12, 2010

2010-08-16T07:25:00.000-07:00

NOTE - post delayed by road trip to New Orleans for Sweet-16 Red Dress Run. Coach MB's regret for any inconvenience this might have caused equals the level of inconvenience caused.

CONDITIONS:

Warm, hazy. Is it troubling when the thermometers have awful data displayed & you feel fine? Perhaps to me. Temperature 83*/Index 92*/Humidity 82%/Wind 6mph SW

PARTICIPANTS:
MB, Deena C., Allan E., Scott G., Sherry H. (warm-up), Debbie S. (walk)

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

Main set - 5x 700m (100m recovery) @ "fresh" pace

Cool-down - 400m walk

Bushwacker 5K Kudos

2010-08-09T07:02:00.000-07:00

FEMALE AGE GROUP: 45 - 49
2nd Place - Deena Crooke - 22:10 (7:08/pace)
(Coach MB sez: Great job! You'll be at least a minute faster come November!)

Track Workout for Thursday, August 5, 2010

2010-08-06T07:36:00.000-07:00

CONDITIONS:

Dude, it's August in the Florida panhandle. You'll probably guess the numbers within five degrees/percent of actual. Well, two degrees cooler than Tuesday evening's workout. Temperature 87*/Index 98*/Humidity 70%/Wind 9mph WSW

PARTICIPANTS:
MB, Deena, Scott, Larry S.

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

Main set - 6x 600m (120m recovery) @ "fresh" pace
Cool-down - 400m walk

NOTES:

Sunday's long run is still scheduled, with the Capt'n Fun post-Bushwacker 5K celebration/brunch taking place of Bagelhead's.
Saturday/Sunday runs next week are cancelled, as MB, Suz, Charley, Sheila & a few other locals are on the road to New Orleans. MB & Suzanne will get some mileage/calories in with the 5:20 Club on Saturday, then strut their stuff at NOLA H3 RDR.