Track Workout for Thursday, May 12, 2011

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

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, April 26, 2011

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 5, 2011

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 17, 2011

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

Workout for Tuesday, March 1, 2011

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!

Workout for Tuesday, January 4, 2010

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 Thursday, November 4, 2010

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.

Track Workout for Tuesday, October 5, 2010

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

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.

Workout for Thursday, September 9, 2010

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 Thursday, September 2, 2010

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