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