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 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 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/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.

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 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

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.

Track Workout for Thursday, September 16 2010

CONDITIONS:

Warm, but you can feel the temperature begin to drop after about 45 minutes as sunset nears. Temperature 84*/Index 90*/Humidity 64%/Wind 10mph SSE
PARTICIPANTS:
MB, Suzanne, Deena

WORKOUT:
Warm-up - 2x 1mile parking lot loop, 10x 100m striders

Main set - 8x 800m (2:00 recovery) @ T pace (refer to Daniels' Running Formula - 3:36/800 for me - 3:20, 3:19, 3:20, 3:20, 3:20, 3:19, 3:20, 3:20 - definitely way too fast. First two had avg HR of 185, 154, after that 144, 144, 146, 146, 147, 147. I bet the avg HR would have been about 5 beats lower if I had hit those 800s at the right pace.) Cool-down - 400m walk/jog

NOTE: This kind of interval workout (for marathon training) doesn't differ much from the classic Yasso 800s workout, where the goal is to run 10x 800m at the same pace (min:sec) as the marathon goal time (hr:min). Yasso assigns a 400m jog at the same pace as the 800s, but I feel a 200m walk recovery (~2min for me) works just as well.

Once again, the goal of running workouts based on pace is to not go faster than the assigned paces.

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