Track Workout for Tuesday, July 5 2011

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 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 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 Tuesday, March 29, 2011

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

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

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.

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

Workout for Tuesday, February 8, 2011

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

Track/Hill Workout for Thursday, January 6, 2010

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.