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, 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 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

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

Workout for Tuesday, August 31, 2010

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

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 Thursday, August 12, 2010

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

Track Workout for Thursday, August 5, 2010

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.