Workout For Thursday, October 28, 2010

CONDITIONS:
Not too bad. Mother Nature was definitely getting her last fling of (late) summer-like conditions during the day, but great temps during the workout.

PARTICIPANTS:

Charity, MB, Deena, Allan

WORKOUT:
Warm-up - 2x 2x 800m parking lot loop.

Main Set - 8x hill repeats: 4x 300m, then 4x 200m, sprint last ten seconds of climb, jog down, 2:00 recovery

Track Workout for Tuesday, October 26, 2010

CONDITIONS:

Seems like Mother Nature is not prepared to pack her summer things away...yet. Temperature 77*/Humidity - 84%/Wind - 7mph S/Rain Probability - 20%

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

Warm-up - 2 x 2x 800m parking lot loop, 10x 100m striders

Main set -

4 x 200m (200m walk recovery) @ Daniels' I pace

4 x 400m (400m walk recovery) @ Daniels' I pace

4 x 200m (200m walk recovery) @ Daniels' I pace

Cool-down - 400m walk/jog

Workout for Thursday, October 21, 2010

CONDITIONS:

Quite nice.

PARTICIPANTS:

Charity, Suzanne, MB, Deena

WORKOUT:

Warm-up - 2 x 2x 800m parking lot loop

Main Set -

Plan: 2x 200m (200m walk recovery), 4x 400m (400m walk recovery), 1x 800m at "good" pace

Actual: 2x 200m (200m walk), 3x 400m (400m walk) at "good" pace, 800m parking lot loop jog

NOTE: Managed to get most of the workout in before the mens' soccer team came out for pre-game. I think we could have gotten in the fourth 400, but the 800 might have been impossible.

Semper Gumby.

Workout for Tuesday, October 19, 2010

CONDITIONS:

Comfortable, a tad humid.

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

Warm-up - 2x 2x 800m parking lot loop, 10x 100m striders

Set 1 - 10x 160m (40m recovery); 3 @ "fresh," 1 "good build-up"

Interim - 400m jog, 8x 100m striders

Set 2 - 3x 350m (50m recovery) @ "fresh" pace

Interim - 400m jog, 8x 100m striders

Set 3 - 5x 200 (50m recovery) @ "fresh" pace

Workout for Tuesday, October 12, 2010

Happy Christopher Severy Day! Tim Catalano & Adam Goucher's blog www.runtheedge.com for October 12 had a touching tribute to the late University of Colorado cross-country runner, whose tragic death was a central theme in the latter half of Chris Lear's 1999 book, Running With The Buffaloes.

CONDITIONS:
Beautiful! Temperature 76*/Index 76*/Humidity 69%/Wind SSW 13mph

PARTICIPANTS:
MB, Allan

WORKOUT:
Warm-up - 2x 2x 800m parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 2 "fresh," 1 "good build-up"

Interval - 400m jog, 8x 100m striders

Set 2 - 5x 300m (62m recovery), switch between "fresh" and "good build-up"
Cool-down - 400m jog, 10x 100m striders

Track Workout for Tuesday, October 5, 2010

CONDITIONS:

Lovely! Temperature 72*/Wind 7mph N

PARTICIPANTS:
MB, Deena, Alan

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

Set 1 - 2x 300 hill repeats (jog down, 1min recovery) @ "fresh" pace
Interim - 100m walk

Set 2 - 3x 200 hill repeats (jog down, 1min recovery) @ "fresh" pace
Interim - 50m walk

Set 3 - 4x 150 hill repeats (jog down, 1min recovery) @ "fresh" pace

Cool-down - 800m walk