Workout for Tuesday, June 29, 2010

CONDITIONS:
Warm, but tolerable (when compared to last week!). 82* (86* heat index)/67% humidity/3mph ESE

PARTICIPANTS:
Alan, Bev B., MB, Scott

WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders
Set 1 - 6x 160m (40m walk recovery) @ "fresh" pace

Interlude - 400m jog, 8x 100m striders

Set 2 - 3x 400m (100m walk recovery) @ "fresh" pace
Interlude - 400m jog, 8x 100m striders

Set 3 - 8x 160m (40m walk recovery) @ "fresh" pace
Cool-down - 400m jog, 10x 100m striders

Workout for Saturday, June 26, 2010

CONDITIONS:

Warm - 80*/79% humidity/3mph N. 84* by the time we were through.

PARTICIPANTS:

MB, Suzanne

WORKOUT:

Warm-up - 2x 1mi road loop, 10x 100m striders

Main set - 20x 160m (40m walk recovery) @ fresh pace

Cool-down - 400m walk

NOTE: Original plan was for another 8x 160, but it was warm. :)

Workout for Thursday, June 24, 2010

My, what a lovely-looking bunch of people. Why is it, though, that only I look like I've been hosed down at the end of the workout? Kudos to Suzanne for taking the photo. (L to R: Coach Mike, Scott, Marie, Deena, Allen, Bev, Victoria)
CONDITIONS:
Very warm. Temperature 88*(Index 94*)/Humidity 69%/Wind 9mph SSW. Oh, there was wind? Actually there was.

WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders.

Main Set:

Scott, Allen, Deena, MB - 5x 500m (100m walk recovery) @ "fresh" pace.

Victoria, Marie, Suzanne - 5x 350m (50m walk recovery) @ "fresh" pace.

Cool-down: 400m walk.

Workout for Tuesday, June 22, 2010

CONDITIONS:
Could have been worse. Temperature 83*(89* Index)/Humidity 74%/Wind 5mph SSW.

PARTICIPANTS:

Alan (Allen? He's one of my nephew's classmates from "Canoe U".), Suzanne, MB, Deena.

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders.

Set 1 - 5x 200m (50m walk recovery) @ "fresh" pace.
Intermission - 400m jog, 8x 100m striders.
Set 2 - 3x 350m (50m walk recovery) @ "fresh" pace.
Intermission - 400m jog, 8x 100m striders.

Set 3 - 5x 200m (50m walk recovery) @ "fresh" pace.
Cool-down - 400m jog/walk. 10x 100m striders optional.

Workout for Thursday, June 17, 2010

CONDITIONS: Still warm. Duh. 86*(Index 96*)/72%/WSW 9mph

PARTICIPANTS:
Joe (instructor-type...cool!), Bev B., MB, Deena, Scott, Victoria (she's baack!)

WORKOUT:
Warm-up - 2x 1mi road loop
10x 100m striders

Main set - 12x 400m (100m recovery) @ "fresh" pace
(Victoria - 12x 300m (65m recovery) @ "fresh" pace

Cool-down - 400m jog, 10x 100m striders

Workout for Tuesday, June 15 2010

CONDITIONS:

Hot - 89*(98*Index)/61%/15mph SSW - funny, I don't recall any wind.

PARTICIPANTS:

Stan, Suzanne, MB, Deena

WORKOUT:

Warm-up - 2x 1mi road loop, 10x 100m striders

Set 1 - 6x 160m @ "fresh" pace, 400m jog, 8x 100m striders

Set 2 - 4x 300m @ "fresh" pace, 400m jog, 8x 100m striders

Set 3 - 6x 160m @ "fresh" pace (well, last one was more than "fresh")

Cool-down - 400m jog/walk

McAdams 5K Kudos - First Female Master

1st Female Master - Deena Crooke - 21:47/7:01 (3rd female overall)

Good job!

Workout for June 10, 2010

CONDITIONS:
Hot. 84*(Index 90*)/67%/8mph S

PARTICIPANTS:
Bev (still on her rehab), MB, Suzanne, Deena, Scott

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set -
Suzanne: 5-to-6x 500m (100m recovery) @ "fresh" pace
MB/Scott: 5-to-6x 800m (200m recovery) @ "fresh" pace
Deena: 3x 800m (run repeats 1, 3, 5, recover repeats 2, 4) @ near-race-pace
Cool-down - walk 400m

NOTE: The plan was for 6x, but Scott and I shut it down at 5x...and we both felt the better for it.

Workout for Tuesday, June 8, 2010

CONDITIONS: Warm (so what else is new?) - 85*/57%/S 8mph


PARTICIPANTS:
(Bev returns to the track after a long absence...foot must be doing a little better...)
MB, Suzanne, Deena, Scott


WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace
Intermission - 400m jog, 8x 100m striders
Set 2 - 3x 400m (150m recovery) @ "fresh" pace
Intermission - 400m jog, 8x 100m striders
Set 3 - 5x 200m (50m recovery) @ "fresh" pace
Cool-down - 400m jog, 10x 100m striders

Workout for June 3, 2010

Conditions:
Deceptively warm - 81*/77%/ESE 9mph

Participants:
MB, Suzanne, Deena

Workout:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set - 4x 700m (100m recovery) @ "fresh" pace
Cool-down - 400m walk

(NOTE: Original plan was 6x 700m, but conditions were ugly. Suspect we'll be closer to this workout in about ten weeks.)

Workout for 1 June, 2010

CONDITIONS:
Warm - 82*/74%/5mph SSW (okay, the tri-top under the tech-tee wasn't such a bright idea.

PARTICIPANTS:

Stan, MB, Suzanne, Deena

WORKOUT:

Warm-up - 2x 1mi road loop, 10x 100m striders

Set 1 - 6x 160m (40m recovery) @ "fresh" pace

400m jog, 8x 100m striders

Set 2 - 4x 350m (50m recovery) @ "fresh" pace

Cool-down - 400m jog

NOTES:

Workout limited to two sets - Stan returns, Deena raced previous day. Reminded of the most logical reason why I don't coach youth runners...during the entire second set.