Workout for Sunday, December 20, 2009

CONDITIONS: Clear, 33*F, wind 5mph N
PARTICIPANTS: MB, Suzanne, Ferris, George, Charley
ACTIVITY: Long Run -
Suzanne, George, Charley: 8.2 miles
MB, Ferris: 9.9 miles (reorganizing at mile splits)

Workout for Thursday, 10 December

Conditions - darned chilly.
Participants - Bev, Scott (Suzanne not feeling so good)
Warm-up - 1 mile, 10x100 meter striders

Scott: Yasso 800s - 10x800 in 3:45 (200m walk recovery)
Bev: 10x600 (100m walk recovery)

Workout for Tuesday, 8 December

Conditions: Downright balmy for early December!
Participants: Marie, Bev, Suzanne, Deena, JJ, Scott

Warm-up: 2x1 mile, 10x100 meter striders

Set 1: 8x160 meters (40 meter walk recovery); 2 "fresh," 1 "build," 1 "good"

400 meter jog, 8x100 meter striders

Set 2: 5x300 meters (60 meter walk recovery); "fresh"/"build"/"fresh"/"good"/"fresh"

400 meter jog, 8x100 meter striders

Set 3: 5x200 meters (50 meter walk recovery) "fresh"

Cool-down: 400 meter jog, 10x100 meter striders

Happy Saint Nicholas Day...Krampus on the Run

Conditions: 39*, fairly calm, partly sunny.
Participants: Suzanne, Jon, Bill, Charley, MB
Activity: Bayou Loop, 8.2 miles

(Bagelhead's was a hoot afterward...boom de yada, boom de yada...)

Morning nookie is overrated when compared to the morning run.

Workouts for the Week of Nov 29-Dec 5

Dec 4 - Track
Conditions - Darn chilly (low-50s), a little humid
Participants - Beverly, Suzanne, Deena, Scott

Warm-up - 2x1 mile, 10x100 meter striders

Main Set:
Bev, Suzanne, Deena - 9x500 meters (100 meter walk recovery), @ LT pace
Scott - Modified Yasso 800s - 8x800 meters (400 meter jog recovery) @ 3:40-45

Cool-down - 400 meter jog, 10x100 meter striders

November 25 Workout

Participants: Suzanne, Deena, JJ, Ferris, Scott

Warm-up: 2x1 mile, 10x100 meter striders

Set 1: 6x160 meters @ "fresh" pace (40 meter walk recovery), 400 meter jog, 8x100 meter striders

Set 2: 4x250 meter "pursuit drill," (150 meter jog/walk recovery) 70% effort, 400 meter jog, 8x100 meter striders

Set 3: 5x200 meters @ "fresh" pace (50 meter walk recovery), 400 meter jog, 10x100 meter strider cool down.

This Week's Workouts

October 17, 2009:
Conditions - cool, slightly humid
Participants - Deena, J.D.

Warm-up - 2x1 mile, 10x100 meter striders
Set 1 - 6x160 meters (40 meter walk recovery); 2 "fresh," 1 "good build-up"
400 meter jog, 8x100 meter striders
Set 2 - 6x160 meters (40 meter walk recovery); 1 "fresh,' 1 "good build-up," 1 "good"
400 meter jog, 8x100 meter striders
Set 3 - 6x160 meters (40 meter walk recovery) @ "fresh" pace
Cool-down - 400 meter jog, 10x100 meter striders

October 19, 2009
Conditions - cool
Participants, Suzanne, Scott

Warm-up - 2x1 mile, 10x100 meter striders
Suzanne - 1600 meter time trial
Scott - 1600 meters of repeats (160-to-400 meters) at near-all-out effort, with complete recovery
Cool-down - 400 meter jog, 10x100 meter striders

Sunday Long Run - 15 Nov: Feels Like The First Time...

Temperature - 53*, minimal wind, sunny
Route - Bayou Loop, 8.2 miles
Participants - MB, Suzanne, Carlos

Get...Up On The Floor...Boogie, Oogie, Oogie...

November 12th Workout - Core/Strength

Warm-up: ET (20 min)

Abs - 2 sets:
Crunches - 15 reps
Side Crunches - 15 reps/side, alternating
Planks - 30-45 secs
Flutter Kicks - 60 reps

Shoulders - 2 sets:
Three-Ways - 15 reps
Presses/Ins - 15 reps
Up/Out/In/Downs - 15 reps
Rows - 15 reps

Cool-down: ET (20 min)

October 29 Workout: But Wait, There's More

Participants: Bev, Suzanne, Ferris, Scott

Conditions: Dark, Slightly Humid.

Assignment - Period 2, Week 3: 2 x 1 mile warm-up, 10x100 meter striders

Ferris: 6 x 800 meters (100 meter walk recovery) at lactate threshhold pace
Scott: 7 x 700 meters (100 meter walk recovery), at lactate threshhold pace

Bev/Suzanne: 7 x 500 meters (100 meter walk recovery), at lactate threshhold pace400 meter jog, 10 x 100 meter striders cool-down

October 27 - I Feel Like I Owe It To Someone...

Participants: Bev, Suzanne, Ferris, Scott
Conditions: Dark, Damp.

Assignment - Period 2, Week 3:
2 x 1 mile warm-up, 10x100 meter striders

First Set -

Ferris/Scott:

5 x 200 meters (50 meter walk recovery), 2 at "fresh" pace, 1 "good build-up"
400 meter jog, 8 x 100 meter striders

Bev/Suzanne:

6 x 160 meters (40 meter walk recovery), 2 at "fresh" pace, 1 "good build-up"

400 meter jog, 8 x 100 meter striders

Second Set -

Ferris/Scott:
3 x 350 meters (50 meter walk recovery), "up-tempo fresh" pace

400 meter jog, 8 x 100 meter striders

Bev/Suzanne:

4 x 300 meters (60 meter walk recovery), "fresh" pace

400 meter jog, 8 x 100 meter striders

Third Set -

Ferris/Scott:
6 x 160 meters (40 meter walk recovery), 2 at "fresh" pace, 1 "good build-up," 2 at "fresh," 1 "good" pace

400 meter jog, 10 x 100 meter striders cool-down

Bev/Suzanne:

5 x 200 meters (50 meter walk recovery), "fresh" pace

400 meter jog, 10 x 100 meter striders cool-down

October 22 Workout...Outside The Rain

Participants: Ferris, Scott

Conditions: Dark, Damp, Slightly Windy. Light Rain at Finish

Assignment:

2 x 1 mile warm-up

10 x 500 meters at a pace between "fresh" and "up-tempo fresh"

400 meter jog, 10 x 100 meter striders cool-down

Last Night's Workout...& Welcome to the Cruise...

Attendees: Deena, Ferris

Conditions: Comfortable, Slightly Humid

Assignment: Recovery Week 2

Warm-up - -

2 x 1 mile jog

10 x 100 meter striders

Set 1 - -

6 x 160 meters (40 meter walk recovery), alternating "fresh" & "good build-up"

400 meter jog

8 x 100 meter striders

Set 2 - -

4 x 400 meters (100 meter walk recovery), "fresh" pace

400 meter jog

8 x 100 meter striders

Set 3 - -

5 x 200 meters (50 meter walk recovery), two "fresh," one "build"

Cool-down - -

400 meter jog

10 x 100 meter striders

Coming Assignment: Recovery Week 3