Workout for Tuesday, Sep 28, 2010

CONDITIONS:
Nice! Temperature 79*/Index 79*/Humidity 39%/Wind 5mph N

PARTICIPANTS:
MB, Carlos, Deena, Allan, Larry S.

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

Set 1 - 3x 200m (50m recovery) @ "fresh" pace
Set 2 - 8x 160m hill repeats (jog down 200m, walk up 40m recovery)

Cool-down - 800m walk/jog

NOTE: While hill reps were in the plan, we couldn't get as many 200s in during the first set - partly because I showed up a little tardy, partly because the UWF mens' soccer team were warming up for their match. As I've said before...Semper Gumby, baby.

Seafood Festival 5K Kudos

721 participants
Deena Crooke - 22:02 1st Female Master (31st overall)

MB - 20:31 1st AG

Scott Gregory - 21:01 3rd AG
Beverly Fair - 28:32 (I think she & Dennis should be able to split the finish time)

If you're training with F.A.S.T. and we've overlooked your finish or award, please accept my humble apologies and let me know through F.A.S.T. coaching staff (MB or George DeFoy).  That way I can laud your accomplishments!

Workout for Thursday, Sep 24, 2010

CONDITIONS:
Warm, but really doesn't matter in this case.

PARTICIPANTS:

MB (UWF Track down for repairs. Treadmill used with 1% incline to replicate road/track.)

WORKOUT:
Warm-up - 2x 1mile @ long run pace (2:00 walk recovery)

Main Set - 2x 1mile @ threshold pace (2:00 walk recovery)

Cool-down - treadmill cool-down protocol.

NOTE: We'll be back to the track next Tuesday, Sep 28, 2010.

Track Workout For Tuesday, Sep. 21, 2010

CONDITIONS:
Warm, but tolerable. Temperature 85*/Index 89*/Humidity 61%/Wind 7mph SSE

PARTICIPANTS:
MB, Deena, Allan (back! by popular demand!)

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

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

NOTE: Sometimes you have to adjust the workout for conditions other than athlete health or weather. This time it was a blend of heavy crane equipment (to install new lighting) and college student athletic trainers (acting as track fascists). So we had all of 200m to work with. Semper Gumby, baby.

Track Workout for Thursday, September 16 2010

CONDITIONS:

Warm, but you can feel the temperature begin to drop after about 45 minutes as sunset nears. Temperature 84*/Index 90*/Humidity 64%/Wind 10mph SSE
PARTICIPANTS:
MB, Suzanne, Deena

WORKOUT:
Warm-up - 2x 1mile parking lot loop, 10x 100m striders

Main set - 8x 800m (2:00 recovery) @ T pace (refer to Daniels' Running Formula - 3:36/800 for me - 3:20, 3:19, 3:20, 3:20, 3:20, 3:19, 3:20, 3:20 - definitely way too fast. First two had avg HR of 185, 154, after that 144, 144, 146, 146, 147, 147. I bet the avg HR would have been about 5 beats lower if I had hit those 800s at the right pace.) Cool-down - 400m walk/jog

NOTE: This kind of interval workout (for marathon training) doesn't differ much from the classic Yasso 800s workout, where the goal is to run 10x 800m at the same pace (min:sec) as the marathon goal time (hr:min). Yasso assigns a 400m jog at the same pace as the 800s, but I feel a 200m walk recovery (~2min for me) works just as well.

Once again, the goal of running workouts based on pace is to not go faster than the assigned paces.

Workout for Tuesday, September 14, 2010

CONDITIONS:
Still warm. Getting dark sooner. Temperature 86*/Index 92*/Humidity 63%/Wind 10mph S

PARTICIPANTS:
MB, Deena

WORKOUT:
Warm-up - 2x 1mi parking lot loop (a little less hilly, less traffic!), 10x 100m striders
Set 1 - 5x 200m (50m recovery) @ "fresh" pace
Interlude - 400m jog, 8x 100m striders
Set 2 - 8x 200m hill repeats (return to start/2:00 recovery) - average pace 0:55-to-1:00
Cool-down - 400m walk/jog

NOTE: Original intent was to do :40 hill rep with :20 sprint at top. 2:00 recovery just enough, as HRmax was 145-150.

Workout for Thursday, September 9, 2010

CONDITIONS: As below...see above...Temperature 85*/Index 92*/Humidity 69%/Wind 9mph S

PARTICIPANTS: MB, Deena

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

Main Set - 7x 600m (160m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Workout for Tuesday, September 7, 2010

CONDITIONS: Still too darn warm!
Temperature 85*/Index 92*/Humidity 67%/Wind 7 mph S

PARTICIPANTS:
Charity, Suzanne, MB, Carlos, Deena, Debbie

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

Set 1 - 8x 160m (40m recovery) @ "fresh" pace
Interim - 400m jog, 8x 100m striders

Set 2 - 4x 300m (62m recovery) @ "fresh" pace
Cooldown - 400m jog/walk

Workout for Thursday, September 2, 2010

CONDITIONS:
It's still summer, but the sun tells us autumn is not far behind. Temperature 85*/Index 89*/Humidity 59%/Wind 9mph SSW

PARTICIPANTS:

MB, Suzanne, Carlos, Deena

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

Main Set - 8x 500m (100m recovery) @ "fresh" pace

Cool-down - 400m walk/jog

Workout for Tuesday, August 31, 2010

CONDITIONS:
Pretty darn good, considering the end of August! Temperature 84*/Index 88*/Humidity 69%/Wind SE 9mph

PARTICIPANTS:
Charity (thanks for coming out!), MB, Suzanne, Carlos, Deena, Allen (no more parachute jump simulations for you!)

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 - 3x 400m (100m recovery) @ "fresh" pace

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