Track Workout for Tuesday, December 28, 2010

CONDITIONS: One of those evenings where you put on/take off the gloves every couple of minutes. Temperature 45*/Humidity 47%/Wind 1mph W/Rain 0%
PARTICIPANTS: MB, Suzanne, Deena, Allan, Gary
WORKOUT:
Warm-up - 2x 1mi parking lot loop, 10x 100m striders
Set 1 - 5x 200m (50m recovery); 3 at "fresh" pace, 1 "good build-up", 1 at "good" pace
Interlude - 400m jog, 8x 100m striders (at least 8, might have been closer to 10...Coach MB needs to stop telling stories during striders...)
Set 2 - 4x 400m (complete recovery) in 1:23-1:26 (5:32/mi-5:44/mi pace)

Results from Ole Man River Half-Marathon/5K, NOLA

Suzanne Bowen - 30:56 - 1st place 50-54F (5K)
MB - 1:42:22 - 9th place 45-49M (HM)

Workout for Thursday, December 16, 2010

CONDITIONS: Temperature - 63*/Humidity - 87%/Wind - 8mph SW/Rain Probability - 30%

PARTICIPATION: MB, Suzanne, Deena

WORKOUT:
Warm-up - 2x mi parking lot loop, 10x100 striders
Set 1 - 8x 160 @ "fresh" pace

Set 2 - 6x 200 @ "fresh pace

Interlude - 200m walk
Set 3 - 4x 300m @ "fresh" pace
Cool-down - 100m walk

Workout for Tuesday, December 2010

CONDITIONS: Brrr... Temperature 40*/Humidity 27%/Wind 4mph N/Rain Probability 0%

PARTICIPANTS: Leeanne, MB, Deena, Allan

WORKOUT:

Warm-Up - 2x mile parking lot loop, 10x 100m striders
Main Set - 5x 600m @ threshhold pace (6:44-6:53/mi), 100m recovery

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

Track Workout For Thursday, December 9, 2010

CONDITIONS:
Flippin' cold! Arm/leg warmers for MB. Deena in tights and knit running cap which we realized was made by adidas. Allan in an ear band. Steamy breath. Fortunately, though, no wind.
PARTICIPANTS:
MB, Deena, Allan

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

Main set - 6x 500m at threshhold pace (7:05-7:27/mile), 100m walk recovery

NOTE:
Original plan was for 9x 500m at threshhold with 100m walk recovery. However, rather than us hitting the 500s at 2:11-2:19, we were hitting them at 2:00-2:02. We probably could have done three more at that pace, but we got a good five miles of work in total. Seemed like a good note on which to end the workout...especially since the weekend has some long runs planned.

On the really bright side, the bathrooms were unlocked (yippie-ki-yay!).

Workout for Tuesday, December 7, 2010

CONDITIONS:

Pretty nippy. Temperature - 45*/Humidity - 40%/Wind - 6 NNW/Rain - 0%

PARTICIPANTS:

MB, Suzanne, Deena, Allan

WORKOUT:

Warm-up - 1mi, 16x100 striders

Set 1 - 5x200 @ "fresh" pace (50m walk recovery)

Interlude - 400m jog, 8x100 striders

Set 2 - 6x350 @ "fresh" pace (50m walk recovery

Interlude/Cool-down - 400m jog, 8x100 striders

NOTE:

The same genius who decided to keep the track open & the lighting on (hooray!) also decided to lock the bathroom doors (un-hooray.). Talk about sick & twisted. So, there were a few "shiggy" moments early in the evening.

FWB Jingle Bell 10K Results

(...nice day for a run. Sandy Ebanks (Overall Female), Chris Neal (1st Masters' Male), & MB)

Suzanne Bowen - 1:08:46 - 2nd AG

MB - 47:47 - 1st AG

(Coach Mike's Commentary on the Day: "Nothing like running bare-chested on the first weekend of December.")

Track Workout for December 3, 2010

CONDITIONS: Early winter in FL. Go figure. Once you start running it's all right. Temperature - 50*/Humidity - 55%/Wind - 2mph NNW/Rain Probability - 10% PARTICIPANTS:
Lee Ann, MB, Suzanne, Deena, AllanWORKOUT:
Warm-up - 2x mile, 10x 100m stridersMain set - 8x 400m (50m walk recovery) @ threshold pace (7:05-7:27/mi)Cool-down - 400m walk