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

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

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 March 31, 2011

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 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

Workouts for February 23/25, 2011

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

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 Tuesday, December 28, 2010

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)

Track Workout for December 3, 2010

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

Track Workout for Tuesday, October 26, 2010

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

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 Thursday, Sep 24, 2010

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.