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

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 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!

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

Workout for Tuesday, October 12, 2010

Happy Christopher Severy Day! Tim Catalano & Adam Goucher's blog www.runtheedge.com for October 12 had a touching tribute to the late University of Colorado cross-country runner, whose tragic death was a central theme in the latter half of Chris Lear's 1999 book, Running With The Buffaloes.

CONDITIONS:
Beautiful! Temperature 76*/Index 76*/Humidity 69%/Wind SSW 13mph

PARTICIPANTS:
MB, Allan

WORKOUT:
Warm-up - 2x 2x 800m parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 2 "fresh," 1 "good build-up"

Interval - 400m jog, 8x 100m striders

Set 2 - 5x 300m (62m recovery), switch between "fresh" and "good build-up"
Cool-down - 400m jog, 10x 100m striders

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 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.