Workout for Thursday, August 26, 2010

CONDITIONS:
Never seen people want to dance nearly-butt-naked in the streets as we were feeling at the beginning of the workout, let me tell you. Surprisingly, we almost felt the same way at the end.
Temperature 81*/Heat Index 87*/Humidity 85%/Wind SW 5mphPARTICIPANTS:
MB, Suzanne, Carlos, Deena, Allen, Larry WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders Set - 10x 400m (100m recovery) @ "fresh" pace
Cool-down - 400m jog/walk

Workout for Tuesday, August 24, 2010

CONDITIONS:
Why do you think these are called the "dog days?" My greyhound is smarter than I on this account; he's on the couch in the air conditioned house while I'm adding pounds of perspiration-induced weight to my singlet.
Temperature 87*/Heat Index 97*/Humidity 69%/Wind 5mph SSW PARTICIPANTS:
MB, Suzanne, Deena, Allen, Larry WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m stridersSet 1 - 8x 160m (40m recovery) @ "fresh" pace
Interim - 400m jog, 8x 100m striders Set 2 - 4x 350m (50m recovery) @ "fresh" pace
Cool-down - 400m jog, 10x 100m striders

Workout for Tuesday, August 17, 2010

CONDITIONS:
Yep, this is scary. Especially when you start to feel weather like this is a nice day. Temperature 85*/partly cloudy/heat index 94*/humidity 74%/wind 13mph S

PARTICIPANTS:
Bev (rehab), MB, Suzanne, Deena, Allan, Scott, Larry

WORKOUT:
Warm-up - 2x 1mile road loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders
Set 2 - 5x 300m (65m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders
Set 3 - 5x 200m (50m recovery) @ "fresh" pace

Cool-Down - 400m walk/jog

Workout for Thursday, August 12, 2010

NOTE - post delayed by road trip to New Orleans for Sweet-16 Red Dress Run. Coach MB's regret for any inconvenience this might have caused equals the level of inconvenience caused.

CONDITIONS:

Warm, hazy. Is it troubling when the thermometers have awful data displayed & you feel fine? Perhaps to me. Temperature 83*/Index 92*/Humidity 82%/Wind 6mph SW

PARTICIPANTS:
MB, Deena C., Allan E., Scott G., Sherry H. (warm-up), Debbie S. (walk)

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

Main set - 5x 700m (100m recovery) @ "fresh" pace

Cool-down - 400m walk

Bushwacker 5K Kudos

FEMALE AGE GROUP: 45 - 49
2nd Place - Deena Crooke - 22:10 (7:08/pace)
(Coach MB sez: Great job! You'll be at least a minute faster come November!)

Track Workout for Thursday, August 5, 2010

CONDITIONS:

Dude, it's August in the Florida panhandle. You'll probably guess the numbers within five degrees/percent of actual. Well, two degrees cooler than Tuesday evening's workout. Temperature 87*/Index 98*/Humidity 70%/Wind 9mph WSW

PARTICIPANTS:
MB, Deena, Scott, Larry S.

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

Main set - 6x 600m (120m recovery) @ "fresh" pace
Cool-down - 400m walk

NOTES:

Sunday's long run is still scheduled, with the Capt'n Fun post-Bushwacker 5K celebration/brunch taking place of Bagelhead's.
Saturday/Sunday runs next week are cancelled, as MB, Suz, Charley, Sheila & a few other locals are on the road to New Orleans. MB & Suzanne will get some mileage/calories in with the 5:20 Club on Saturday, then strut their stuff at NOLA H3 RDR.

Track Workout for August 3, 2010

CONDITIONS: Slightly more comfortable than the past week...but the numbers didn't match the feel; thank heavens for haze. Temp 91*/Index 103*/Humidity 61%/Wind 7mph WSW PARTICIPANTS:
Allen, MB, Deena WORKOUT:
Warm-up - 2x 1mi road loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace Interlude - 400m jog, 8x 100m striders
Set 2 - 5x 350m (50m recovery) @ "fresh" pace Cool-down - 400m walk/jog

(NOTE: Conditions were not so conducive for a third set, so... And, though some athletes decided to run at the track Thursday, they quickly learned why I cancelled the workout. You live, you learn.)

Run for Sunday, August 1, 2010

CONDITIONS:

Warm. Temperature 81*/Humidity 91%/Wind 4mph N

PARTICIPANTS:

MB, Suzanne

WORKOUT:

8.2-mile loop run around Bayou Texar.