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, May 3, 2011

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 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 12, 2011

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

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 Tuesday, March 15, 2011

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

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

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

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

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