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